Lactate Threshold test
A powerful tool for effective training. Results guide athletes and coaches to develop a training regime that maximizes training limits, while minimizing injury risk. Scientific data drives optimum fitness to attain athletic goals.
Athletes: Recreational Elite Middle-Career - ALL BENEFIT
"I adapted my athlete's workouts as soon as I saw their results and mine! My tempo runs were too slow and my endurance runs too fast. My ironman training is on a better course now. Thank you to the very professional and energetic team at ProLytics. They cheered me on to go for one more test set."
Dave Dame, Certified Triathlon Coach, Runner's Life, Peterborough, ON
what is Lactate?
Glucose, most commonly sourced from dietary carbohydrates like starch and simple sugars, is a critical source of fuel for the body. During exercise, glucose breaks down to provide energy and the body produces lactate. Lactate is a byproduct of normal metabolic processes, and generally remains at steady levels until its production surpasses the body’s ability to remove it. When this happens an athlete experiences fatigue The body’s ability to remove lactate is influenced by various factors, including fitness! Assessing lactate levels serves multiple purposes including determining sustainable training intensities, fitness, and clearance rates. These assessments tailor to specific performance goals, often correlating lactate levels with parameters like speed, power, or heart rate. The most common assessment outcome involves sustainable threshold values, crucial for endurance athletes. So…not knowing when you are creating too much lactate is denying you the opportunity to optimize your training regimen to reach your full athletic potential.
How is the test done?
A runner for example
To assess lactate levels, athletes undergo incremental exercise loads for 15 – 20 minutes while blood samples are taken (a small finger or ear prick). Stationary bikes, treadmills or rowing ergometers are a few examples of equipment that can be used. Workload is gradually increased until lactate levels climb to 4 mmol/L or until the athlete can no longer sustain the activity. A significant metric derived from this test is the ‘Onset of Blood Lactate Accumulation’ indicating the point where lactate accumulates faster than is can be removed. Once the test is complete, the data are analyzed and presented and explained in a user-friendly graph and written report. This enables the athlete to adjust their training program accordingly. You might be surprised! You may be performing your tempo or endurance training at the wrong speeds! Lactate testing will help you hone your training program.
How does lactate affect training?
Lactate build-up does have a purpose. It is produced during points when athletes experience painful burning sensations and fatigue during exercise, as a cue to slow down and not over-train and thus avoid injury. Essentially it forces a recovery period during which the body clears the lactate and other metabolites. The feeling of fatigue that is associated with lactate accumulation can be improved most significantly through training. As you gradually increase exercise intensity your body will adapt to maintain aerobic energy processes at higher workout intensities which means lower and delayed lactate accumulation. However, you do not have to avoid lactic acid build-up completely. Normal training regimens consist of high-intensity intervals that are above the lactate threshold, paired with slower, endurance training and rest days that allow for optimal training adaptation and recovery. Incorporating lactate data into your training program is a proven way to enhance performance. By establishing lactate benchmarks athletes become closely acquainted with their level of perceived exertion and empirical data. This data is directly linked to fitness and performance! The maximize the benefits of lactate testing, re-current lactate testing should be performed throughout the year (2-3 times per year) to track progress and to modify the training regimen. In a nutshell, lactate data is a great tool to help you improve your performance and reach your athletic goals!
