Lactate Threshold and Zones Explained | Dr Will's Straight to Tape | Ep12
Вставка
- Опубліковано 12 чер 2024
- All devices and training platforms reference your threshold and training zones, but they don't do a great job at explaining what they are. As a sports scientist and biochemist, I have an in-depth understanding of how your lactate threshold works, and what your zones mean.
00:00 Intro
01:24 Biochemistry of Lactate Threshold
04:43 Running out of glycogen
05:19 Lactate & Acidity build-up
06:28 Exercise just below threshold (99%)
08:51 Training Zones
11:20 How to find your threshold
14:50 Setting your zones
15:51 What each zone means 1 - 4
18:36 Zone 5 and beyond
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#sportscience #runningthreshold #lactate - Спорт
Hi Dr. Will. Great content! I did the 30-minute lactate threshold (LTHR) test on a dirt track on a stadium. I went all out and used my Stryd Gen2 power meter's watts to ensure even pacing. I have to say that my Stryd did an outstanding job at predicting my average watts as well as my finishing time - it was 99% accurate. I averaged 3:59min/km and 179bpm for the whole run (7.53km) and 4:01min/km and 180bpm for the last 20 minutes. My maximum heart rate during the run was 187bpm and I'm 39 years old. I used a Polar Verity Sense optical HRM which is as accurate as an ECG strap. If we calculate my zone 2 range to be 80-90% of my LTHR, then it falls between 144 and 162bpm and I can say that beyond 155bpm, my running feels anything but not challenging aerobically.
I find it somewhat hard to believe my LTHR is 180bpm. Do you see any issue with such numbers? Also, does your Run Faster With Data - Everything You Need in One Place course cover all of this theory so I don't have to watch all of your podcasts and UA-cam videos? This isn't to say that I don't want to process other materials. In fact, I've watched half of your UA-cam videos already, it's just that I prefer to truly have everything in one place.
Hey, Good effort on the test! My zone 2 is 75-88% LTH (135-158bpm for you). It's wider than most because some people with a high anaerobic capacity and relatively low aerobic capacity will struggle at the top of Z2. In my recent video, I covered running at the top & bottom of Z2. Just because there is a top, doesn't mean you always need to be there!
Flick me an email if you want to know more about the course because I've got something else you'll like!
another excellent video & explanation, thanks.
Hey David, I'm glad you liked it!
I work as an Exercise Physiologist, and have a friend who has a masters in Exercise Phys as well. This absolutely makes the most sense for a running context I’ve ever heard. Thanks Dr. Will.
Question about the lactate threshold training. I’ve been doing one threshold session on the bike to limit msk/eccentric effects, and one threshold session outdoors for a running workout.
Is this an effective base building strategy so I can focus more time on zone 2 running, with no races on the immediate horizon?
Hey Linden, yes, absolutely a good idea to include bike training. If you follow me on Strava, you'll see I'm doing that exact thing as I rebuild my base after my recent ultra marathon. I've been doing an XC MTB race as one of my high-intensity sessions to prime the anaerobic system without the subsequent muscle damage, much like you say.
@@drwilloconnor fantastic. Glad to know I’m on the right track.
Now, would it be better to add another run workout (tempo/speed) to bring it up to 3 workouts/week? Or add another volume building session?
That's where you get into the “it depends” situation. In the base phase, I would be looking at either a midweek long run or a 30-45min Tempo (Zone 3) around marathon pace (with WU & CD). Depends on your energy levels and time availability.
I have the same heart rate on a spin bike of 150 pedaling fast on low resistance, and pedaling slow on high resistance.
How does the heart behave and adapt differently with low resistance versus high resistance?
When calculating with Freid my zone 2 is only 138-147. Feels like a very small range when targeting zone 2 right? When using MAF my treshold is 145 and below. Would you say is a problem running at 120-140 range on my long zone 2 runs? As the Freid calculator is very narrow I mean...🙄 Thank you for very good content !!
Really enjoying your videos Dr Will! I've heard LT threshold referred to as "1 hr pace". Can you explain how using average pace for the 20 min test, or last 20min of 10k is accurate for threshold pace? Wouldn't both of these methods be significantly faster than 1 hr pace (as well as different to each other)?
Hey Richard, I'm putting together a video on the science of tempo & threshold, which will help explain this. Regarding your question, the “1 hr” reference point is about as accurate as the last 20min of a 10km, so in the absence of a laboratory test, you're picking the best of the rest. In this case, no one wants to do a hard 1hr effort simply to set zones. We're trying to find the point where your effort becomes non-steady-state (lactate builds up non-linearly). On average, it takes 10min to reach a metabolic steady state in the “heavy” exercise range. From that 10min onward, you'll effort will eventually become non-steady state. The longer run (I.e. 60min instead of 30min), the slower you'll run, so it just takes longer to exceed your threshold and, in my opinion, underestimates your true “threshold”.
Best answer on the matter!
Do you use fat the same in Z1 or Z2 when taking on carbs during exercise? Does taking gels negate the body utilising fat?
Which devices are you recommending for athletes to use? Can the Edge produce equal results to the Lactate pro2, Lactate Scout 4 and Lactate Plus?
Hey, Sorry, I'm unsure about what the "Edge" is. Thanks
I am about to take a week off from trying to go faster than my fastest mile of six minutes and forty seconds and what I am about to do over this off week is continue to get on the treadmills, this time going slow (just a bit faster than twelve minutes a mile pace if even that). I am looking for a slow jog that I can keep doing for fifty minutes straight, apart from warm ups and cool downs, and never enter that sub threshold heart rate zone. I just want to take this easy (zone 1 and zone 2) for an hour a day on the treadmill for at least one week, then a week later, I can try running fast again. I may still be training for a sub six minute mile, but I do not always feel like running fast, only sometimes and sometimes, I would rather run slow.
Hey David, how has your treadmill running been going? Has your mile time got faster?
Believe it or not, I finally decided I wanted to run fast again and my fastest mile has actually gotten faster. I am now ready to train at six minutes a mile pace. I just do not go fast very often like I used to.
Where is his calculator that he mentions?
Sorry, I may have moved it. www.drwilloconnor.com