We have a commercial grade treadmill, it's lasted 15+ years. I use a Runn Sensor by North Pole Engineering (~$99) to get accurate pace info. The sensor connects to my phone via Bluetooth and I run Zwift to capture the pace & HR data. I use either 5' or 10' steps. 5' steps are for tests to max. 10' steps are for submax testing, particularly when I want to see LT1. I start tests at 8kph and increase by 1kph per step. The low speed of the early steps enables a better view of baseline lactate as well as where lactate bottoms out. John and I wrote a chapter on lactate testing you can access here: feelthebyrn.substack.com/p/lactate-testing-essentials Our training zones chapter is here: feelthebyrn.substack.com/p/training-zone-essentials
Thanks for the information!! Which Lactate Meter can I get in USA according with your experience? I saw in this video that you talked about Lactate Plus Meter but in other video you use the Edge Meter, thanks!! I want to get those results to be more accurate in my next marathon training, I’m a 54 young and I’m going to train for 2:50. Actually training for sub 37’ 10k next May.
@ What program are you using to control the smart trainer? In the video you mention the first few steps were at 5 minutes to warm up, then ten minute steps to find the first lactate turn point. Then you did 5 min and 3 minute steps for the second threshold. I did my first test using Trainer Roads workout creator and I had to create steps at a predetermined length and percent of ftp. It won’t allow me to change them during the test.
@@brianm6608I can use either the Wahoo app or my Garmin Edge to control the smart trainer. As well, I like to have a back-up unit capturing data when testing an athlete. I like the flexibility manual erg mode gives because I can stay on a step if I need a second (or even third) sample to confirm the reading. When I’m testing on a treadmill, I capture pace by using a Runn Sensor from North Pole Engineering and capture the data via Zwift & my iPhone. From there, I can use TrainingPeaks for further analysis. G
Hi Gordo, how would go about doing the test for a runner on the track? I read on Alan Couzens substack that each should stage be "800-1200m, depending on the athlete's ability." Given that the pace increases, this would mean the duration of each stage decreases. I'm wondering if this might not allow enough time for lactate buildup in the subsequent stages? But in your case on Ryan's 2 final stages, you mentioned that you've also shortened them... Would it make more sense to run for a set time, like 5 minutes per stage? I recognize the challenge here, as I might end up quite a distance from the sampling station. Should I aim for around 5 minutes but make sure I finish near the sampling point? How would you tackle this? Anyways, thanks for this incredibly insightful resource! A true goldmine!
Here's the protocol I like: feelthebyrn.substack.com/p/your-first-track-session Also: feelthebyrn.substack.com/p/using-the-progressive-run-test I prefer 1600-2000m steps with splits taken halfway - aim for even splits 800-1200 would only be for new athletes, and I wouldn't have them do the full profile. Only enough to find LT1
Is your anaerobic threshold supposed to feel easy? My FTP is somewhere around 320-330 at the moment, but my second inflection point is at 255 watts, so a pretty huge difference. After doing a sweet spot workout yesterday, my heart rate never broke my aerobic heart rate. My best 60 minute power just in October was 286, and my 30 minute power was 302, so I feel like my lactate test didn't go well.
I have a few questions, what's the mmol of Lactate before entering anaerobic? and what's duration for each wattage(how long should I maintain 120w, 140w, 160w..etc. Great content btw!!
Great info Gordon, thanks! I just tried to hone in on LT1 with The Edge, and I had two readings at 0,9 and 0,8 (150W and 160W). Are readings that low viable or likely bad data? Regards from Germany...🙌
Nice content, pro job! If you were under done aerobically, how might this present in the data? Or in another approach to the same question, what might you see that would lead you to decide it is time to transition to working in the heavy domain when getting closer to the goal event?
Lactate starting to rise at a low level would be a sign of being under done. Another pattern you might see is a plateau across the Heavy Domain. Good chapter in the Training for the Uphill Athlete. Covers your under-done Q in detail. Heavy Domain is useful, year round. The issue most have is: (a) using too much of it; and (b) having their Moderate Domain training range drift into it.
Thanks Gordo. Following your tweets and TH-cam content with great interest. Just about to run my 1st LT. When self testing would I try & keep moving or rest while drawing blood/noting data? Also, I only have a WattBike, with no erg function. Would I try and ramp as best as possible? Thanks again.
If you're on a bike then keep pedalling. Without erg mode, best to take an interval at the start of each step and average your target power in the interval.
Great! Easy to understand how to conduct test and more importantly prescribe workouts to improve.
That lactate dip corresponds to FatMax - quite common and at the same time useful finding !
Can you possibly refer to a scientific paper to back up this statement with?
Great content Gordo! Thanks for sharing your process 💪
Sounds on this video is 👌👌😎👏👏👏
Great content. Thanks
what is your preference for a treadmill? how slow do you start? test at 5 min intervals?
We have a commercial grade treadmill, it's lasted 15+ years. I use a Runn Sensor by North Pole Engineering (~$99) to get accurate pace info. The sensor connects to my phone via Bluetooth and I run Zwift to capture the pace & HR data. I use either 5' or 10' steps. 5' steps are for tests to max. 10' steps are for submax testing, particularly when I want to see LT1. I start tests at 8kph and increase by 1kph per step. The low speed of the early steps enables a better view of baseline lactate as well as where lactate bottoms out.
John and I wrote a chapter on lactate testing you can access here: feelthebyrn.substack.com/p/lactate-testing-essentials
Our training zones chapter is here: feelthebyrn.substack.com/p/training-zone-essentials
Thanks for the information!! Which Lactate Meter can I get in USA according with your experience? I saw in this video that you talked about Lactate Plus Meter but in other video you use the Edge Meter, thanks!! I want to get those results to be more accurate in my next marathon training, I’m a 54 young and I’m going to train for 2:50. Actually training for sub 37’ 10k next May.
I've found the Nova Meter to be quicker and easier to use. www.novabiomedical.com/lactate-plus/
@@feelthebyrn Perfect!! Thanks
What program are you using that allows you to shorten the steps?
Can you tell me more about what you mean by "shorten the steps"
I'm not following.
Thanks,
G
@ What program are you using to control the smart trainer? In the video you mention the first few steps were at 5 minutes to warm up, then ten minute steps to find the first lactate turn point. Then you did 5 min and 3 minute steps for the second threshold. I did my first test using Trainer Roads workout creator and I had to create steps at a predetermined length and percent of ftp. It won’t allow me to change them during the test.
@@brianm6608I can use either the Wahoo app or my Garmin Edge to control the smart trainer. As well, I like to have a back-up unit capturing data when testing an athlete.
I like the flexibility manual erg mode gives because I can stay on a step if I need a second (or even third) sample to confirm the reading.
When I’m testing on a treadmill, I capture pace by using a Runn Sensor from North Pole Engineering and capture the data via Zwift & my iPhone. From there, I can use TrainingPeaks for further analysis.
G
Thank you so much!
Hi Gordo, how would go about doing the test for a runner on the track? I read on Alan Couzens substack that each should stage be "800-1200m, depending on the athlete's ability." Given that the pace increases, this would mean the duration of each stage decreases. I'm wondering if this might not allow enough time for lactate buildup in the subsequent stages? But in your case on Ryan's 2 final stages, you mentioned that you've also shortened them...
Would it make more sense to run for a set time, like 5 minutes per stage? I recognize the challenge here, as I might end up quite a distance from the sampling station. Should I aim for around 5 minutes but make sure I finish near the sampling point?
How would you tackle this?
Anyways, thanks for this incredibly insightful resource! A true goldmine!
Here's the protocol I like: feelthebyrn.substack.com/p/your-first-track-session
Also: feelthebyrn.substack.com/p/using-the-progressive-run-test
I prefer 1600-2000m steps with splits taken halfway - aim for even splits
800-1200 would only be for new athletes, and I wouldn't have them do the full profile. Only enough to find LT1
Is your anaerobic threshold supposed to feel easy? My FTP is somewhere around 320-330 at the moment, but my second inflection point is at 255 watts, so a pretty huge difference. After doing a sweet spot workout yesterday, my heart rate never broke my aerobic heart rate. My best 60 minute power just in October was 286, and my 30 minute power was 302, so I feel like my lactate test didn't go well.
Those numbers don't look unusual to me.
How did you determine the FTP of 320-330?
G
I have a few questions, what's the mmol of Lactate before entering anaerobic? and what's duration for each wattage(how long should I maintain 120w, 140w, 160w..etc. Great content btw!!
Have a read of this article then circle back if anything isn't clear
feelthebyrn.substack.com/p/your-first-lactate-test
It's a free article
G
Great info Gordon, thanks! I just tried to hone in on LT1 with The Edge, and I had two readings at 0,9 and 0,8 (150W and 160W). Are readings that low viable or likely bad data? Regards from Germany...🙌
That low are possible. I often see
Nice content, pro job! If you were under done aerobically, how might this present in the data? Or in another approach to the same question, what might you see that would lead you to decide it is time to transition to working in the heavy domain when getting closer to the goal event?
Lactate starting to rise at a low level would be a sign of being under done. Another pattern you might see is a plateau across the Heavy Domain.
Good chapter in the Training for the Uphill Athlete. Covers your under-done Q in detail.
Heavy Domain is useful, year round. The issue most have is: (a) using too much of it; and (b) having their Moderate Domain training range drift into it.
Gavin,
This thread will give you some ideas on that.
twitter.com/feelthebyrn1/status/1613159610831015944?s=46&t=iRrihbUKcWD-uaxlSejlMw
G
Thanks Gordo. Following your tweets and TH-cam content with great interest. Just about to run my 1st LT. When self testing would I try & keep moving or rest while drawing blood/noting data? Also, I only have a WattBike, with no erg function. Would I try and ramp as best as possible? Thanks again.
If you're on a bike then keep pedalling. Without erg mode, best to take an interval at the start of each step and average your target power in the interval.