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From: Paul Shields
Category: Coach
Date: 1/18/99
Time: 8:32:27 PM
Remote Name: 203.38.32.113
L.R.F.,
Determining your Lactate Threshold is an important clue in optimizing your training. (It is sometimes called Anaerobic Threshold although purists prefer Lactate Threshold as muscles always operate with oxygen)
In an untrained athlete it can be quite low but in people who have done some training it is usually between 85% and 90% of Max HR. This is the speed you can maintain for about an hour.
There have been several tests used over time to determine it. These include using a blood lactate analyzer, the conconci test and the 'talk test'. The most accurate of these is the the lactate analyzer. Most people don't have access to one of these although recently some do it yourself kits have become available.
Other people use HR monitors and slowly increase the effort while watching their HR. The deflection point (from a straight line relationship) marks the Lactate Threshold. Others just run/cycle as fast as they can for an hour and look at the average pulse rate.
The 'Talk Test' is another method. The lactate threshold is where you can no longer hold a conversation.
As you increase effort the point where you start to 'huff and puff' marks an earlier threshold where oxygen uptake takes a sharp rise. This is sometimes called the aerobic threshold. The lactate threshold point is a fairly intensive effort that comes at a somewhat higher level of exertion.
There is much more information on this subject and I will add a few pointers to websites that can help a little more.
http://cycling.org/lists/coaching/coaching-archive-hyper/coaching.9606/0056.html
http://cycling.org/lists/coaching/coaching-archive-hyper/coaching.9606/0050.html
http://www.brianmac.demon.co.uk/hrm3.htm
http://www.teleport.com/~pmotion/hrm.html
All the best,
Paul
RunCoach - 1998 Index - 1999 Index - Discussions - Calculators - Tips