Why Lactate testing? Lactate threshold testing is arguably the most important predictor of performance in endurance events (cycling, running, cross country skiing). Lactate is a by-product of your metabolism that is produced during exercise.
The key in training and racing is to exercise at the proper balance between lactate production and lactate absorption. While much of VO2 Max is genetically determined, your lactate threshold and your lactate threshold as a percentage of your VO2 Max is very responsive to the proper training.
Lactate threshold testing is widely considered to be the gold standard used to determine optimal training plans. Used by elite endurance athletes worldwide, serial lactate threshold tests demonstrate the effectiveness of your training and fitness progression.
Our LT protocol provides athletes with three critical pieces of information to help improve training:
- Heart Rate at lactate threshold- this will be used to derive or fine-tune heart rate zones for specific training intensities.
- Power output or speed at lactate threshold- this can be used to track fitness and refine power specific or speed-specific training zones.
- Recovery capacity- this indicates an athlete’s ability to recover from high intensity intervals or super threshold bouts.
These tests are conducted at the center cycling or running, or in the field cycling, running or cross-country skiing
This test includes a personal test results analysis and determination of training zones based on these results, exercise history and fitness goals. Individualized science-based, systematic training plans are available for an additional fee.
Think of testing as a quality interval day, treat testing with motivated intention in order to produce the best results. The following testing preparation and protocol is relative to each individual’s circumstances – for example, current training regiment, fitness, goals, etc.
- Rest or very light activity two days prior to testing
- In lab* testing per each individual takes place running on the treadmill or cycling on the compu-trainer
- *LT testing can also take place in the field
- Warm-up at easy pace 10-15 min
- During warm-up
- Tester places a heart rate strap around the chest
- Tester pricks clients ear to collect, during testing, small samples of blood to determine lactate accumulations in the blood
- Testing period
- Intensity is incrementally increased over work durations of three to five minutes
- Cycling example
- Test starts at 60 watts
- Watts increase 25-40 watts every three to four minutes
- Cycling example
- Running example
- Test starts at 6mph at 1% grade
- Speed increases .5mph with gradient remaining steady, or grade is increased by 1%, with speed remaining constant, every three to four min
- Data collected every minute
- Heart rate
- Data collected at the end of each incremental stage of intensity
- Blood sample from ear prick
- Heart rate
- Perceived rate of exertion (PRE, on a scale of 1-10, 1= no effort at all; 10=maximum effort
- The test is a sub-max test
- Test concludes at the stage when the blood lactate accumulation significantly spike
- Intensity is incrementally increased over work durations of three to five minutes
- Clothes – running or cycling
- Shoes – running or cycling
- Equipment – if cycling – bike
- Towel
- Water bottle
- Gu or quick energy – optional
- Dry clothes to change after test
First Test: $150
Subsequent Tests: $100
Team, club and group sponsorships, providing testing discounts, available. Please contact lab@silversagecenter.com for further details.
