Looking forward to the video on interpreting the results! Recently had an opportunity to participate in a research project that collected lactate while I was on the bike.
@@NutritionTriathlon Now that the study has concluded, I'm asking them if they can share my ventilatory and lactate thresholds (as bpm, power, and % of VO2max peak). One thing I recently realized is that perhaps I could do more core strengthening work (currently negligible). Was wondering if there was a routine that you do regularly in your training?
Yep sounds good! I do 1-2 gym sessions per week where I include a core routine at the end. I usually do some v sits, bicycle crunches, Roman twists and the front and side planks
The nice thing with lactate testing is you don’t need to do an all out effort. You could have just stopped the test when you got the 5.1 reading cause you’re already beyond LT2.
Great point, but actually not totally true! As I'll go through in my lactate interpretation video, pushing to failure is valuable. It gives you an end lactate reading which you can use in lactate curve analysis using the modified D-Max method, and it also gives you insight into how high you can push your lactate. This provides physiological insights into where your strengths or weaknesses lie and what zones might benefit from more work. But, yes, if you want to stop there you still have a heap of good information which is super valuable for training and racing 🙂
@@NutritionTriathlontanks for video. Can you explain know to use modified D-Max method which I totally don’t understand in exl. Know to read curve and find out LT1 and LT2
Do you have a protocol for lactate testing for running? Specifically for discovering LT1 and LT2. I was searching for one and did not quite found one that suited what I think would be the best. They say about 5X5 1200 m with warm up before. But I am unsure that it would capture the lactate curve precisely. What are you thoughts on that? I came up with the following protocol that I look forward to testing: - rest lactate sample - 15 min warmup at 6:30 with sample at the end - 5’ min intervals starting from 5:45 min per km decreasing 0:15 until 3:15 or above 6 mmol. Rest time of 1 min between intervals for lactate sample Just for background information, my 10 km time is a 38:52 or a 3:51 min per km. Is this protocol good? Or will I be running more that it is actually needed for a good protocol?
I’ve been looking at buying a Lactate monitor for about a year but I wasn’t sure which one to get. This video has helped a lot, thanks. I did have a test on the row erg at Lincoln university (UK) last year, but I really want my row, ski and running tested this time, which would be 3 separate days £££.
Just wondering if you’ve tried the run or cycle lactate test on the garmin? It requires a chest hear rate monitor, and uses HRV to estimate the second lactate turn point. Might be an interesting comparison to see how it compares to the readings you got here.
Reading at 5’ steps or even 6’ would be much more reliable as lactate can take longer than 4’ to reach the bloodstream from the muscles… Nice video mate!
Hey, thank you! 🙂 Good point, and that highlights I should make that section a bit clearer! You start prepping at the 4th minute, and by the time you actually take the sample it's usually between 4.30-5 mins - which should be fine! 🙂
@@NutritionTriathlon better on the safe side mate! I am using 5' steps but even 6' are much better for accuracy. In 4-4,5 minutes you may get lactate reading from your previous effort. Just a small info from a triathlon coach that has taken over 1000 samples in the past years ;)
@@svarnascoaching would you know any running protocol for lactate testing? I would like to know my LT1 and LT2, I have not find a protocol well build around that. I was thinking about the following protocol: - rest lactate sample - 15 min warm-up from 6:30 min per km pace + lactate sample at end - 5’ min intervals starting at 6 min per km pace until around 3:15 (or when I go over 6 mmol) with 1 minute pause for lactate sampling Is that to much sampling? Should I reduce the protocol, it seems that it might be to much. Just for background information my 10 km pace was 3:51 in a race 2 weeks ago.
Love the video. Wondering on when do the interpretation-video come out? :) Looking forward on how to set the Lactate threshold, and more so; How to determine your individual intensity zones
Nice simplification. BTW, I didn't see where you took a base line Lactate test before starting any activity. Without a baseline, you can not tell if your lactate is abnormally high (or above 1.5mmol/L) before starting the test.
May be that a different lactate meter in your country is much cheaper, they vary a lot in country to country. The scout is common in America but too expensive for me here. Also, my question would be: what is the cost of repeated tests, not just a single test. Ideally you want to repeat the threshold test a few months later to see how your lactate readings have changed and (hopefully!) update your training zones
In addition you can test yourself during regular workout, especially in the Hit intervals. And I test myself just in one step # 3- and see how improve my aerobic level every two weeks.
That was great. Liked and subscribed. Im following the pros in Kona, its wild, they're checking lactate every 10 minutes on bike and run. It seems to be the best approach dialing in your zones in a hot environment that differs from your norm. Did you test back to back, I'm curious how fast the lactate drops, is it seconds or minutes? Lastly, my last two Ironmans, Texas and Austria, I had really bad nausea on the run - still unsure why since I raced with my normal training nutrition. I've ruled out funky water on the swims. I had to walk abt 2/3 of the marathon, when I attempted to run more than 5 steps, I would dry heave. A friend with over 70 full Ironman races completed, suggest more solid food on the bike rather than mostly sugar based nutrition like Infinite. Any suggestions is appreciated. Thanks !
Thank you, appreciate that! Yeah the pros and fully utilising lactate now and it will be dividends. Times will get even faster! Lactate will start to reduce but it won't be an immediate drop. The rationale of using 5 minute intervals is because it needs to build up. It might drop a little bit over a minute but it shouldn't be significant. As to your Ironman issue-I don't think that's a lack of solid food, unless you were heaving from a taste/tolerance point of view. Likely something else was up (so many things to consider!). Many pros and amateurs use liquid only approaches, it's just about finding what works best for you
With a step test and one sample per step it is not possible (*) to reliably determine your 2nd lactate threshold (MXLSS) because you don't know if you are stable until 2.5, 3, 3.5, 4 or even higher lactate levels. You need multiple tests over 30min to see at what power your lactate drifts up over time and your threshold is exceeded. (*) Edit: You can, but it takes much longer steps and 2 measures per step, one at half and the other at end of step. That way you see at what power your lactate starts to drift up and you exceed steady state.
Hi! Thanks for the comment! You're absolutely right that a more extended protocol with multiple samples can provide a deeper understanding of an individual's lactate physiology. It's an approach that could benefit athletes who require meticulous analysis. However, the 5-minute step test with a single sample is a widely accepted method that offers a balance between detailed information and practical application. It's particularly useful for athletes who may not have access to extensive testing facilities or for those who are integrating the results into a broader training program where absolute precision is not the ultimate goal. The extrapolation of data to a curve provides an estimation that can guide training intensity zones effectively. While it may not capture the complete picture it is often enough, especially when considering the logistical and financial constraints that come with more detailed testing. It's also important to consider what is realistic for athletes, especially in terms of repeatability. You'd want to repeat this in 2-3 months to see where the curve has shifted, and testing in as rigourous a fashion as you've suggested just isn't realistic for most people! Thanks again for sharing your insights 🙂
Not necessarily. It might be different due to how trained you are in a certain discipline. You may have better muscle fibre recruitment, different muscle fibre types or better efficiency, and these may influence your lactate threshold
Could I please have your thoughts. If I was a rower and didn't run, I would find this test hard on a treadmill. Would I expect, in using muscles in a way they are not used to, to experience a slower running economy and to show more lactate intervention at a lower heart rate ie lower thresholds than if I did the test on a rowing machine that I am used to performing on? The question is really, is the test sport specific and should it be done on machines or under conditions you are used to?
Yeah great question. While the values and trends will be similar, there will definitely be individual variation within sport for exactly the reason you mentioned. Your muscle efficiency, muscle fibre type etc will all be slightly different and lead to different results. For example, my values for bike and run will be different because I'm a stronger cyclist than runner. Ideally, do it on the piece of equipment you want the data for. But if not, trends are still good!
If you were to do this again without using the lactate threshold and basing it off a lactate threshold estimate and no meter, how do you think it would compare?
Hey - I can see that you have used one time only pricking devices - do you think this is crucial for accurate readings or one can use a multiple usage one to achieve a similar result? Thanks
Hey! Sorry, I don't quite understand your question and I want to ensure I give you a good answer! Do you mean is it ok to just prick your finger once per reading, or should you do it multiple times in one go?
@@NutritionTriathlon no I mean the lancets you are using are one use only. Do you think that using a different type of lancet that can be used multiple times could influence the readings? Hopefully it’s more clear now :)
@@krzysztoftylek787 ah, gotcha! I would advocate single use, to remove risk of contamination of samples plus for safety. (The single-use lancets should automatically withdraw again and reduce risk of injury)
have you ever cycled like just below threshold? ... like what some people refer to as "tempo" and tested to see how quickly lactate will rise at that speed like after 20 mins is it significantly higher than a reading at 10 mins?
Yes, but not in a strict sense of that's what my aim was. I've got another video on this coming up in the next month or so. I used it during my intervals to check my lactate and found it was increasingly signif, compared to what I had expected.
@@NutritionTriathlon yeah, I'm quite intrigued by this, thanks for making your videos, I'm not sure if I will be as good at you at self testing though, really wish I had a dedicated partner to help me, heh... also my main sport is running, I see on that bike, you lay out a towel to collect excess sweat. anyway, have you ever tried doing intervals with lactate kept at 3.0 like marius bakken/ingerbrigstens? anyway looking forward to your future vids.
@@NutritionTriathlon right ok I understand 5 min as you explained on your video I will follow your steps … anyway I check your website because I am interested in your package but it looks like you are too fully book and could not accept anyone … if any chance let me know I am following you for a while and I like your vision of the training and nutrition 🙏
Yeah unfortunately I'm at max capacity. If you'd like to email me at james@nutritiontriathlon.com I can add you to my waitlist to contact you if I get a slot come up!
Hey! It sounds like your 30 mins max effort is too hard then - you need to go slower! While "max effort" seems a straightforward thing, you can still go too hard too early which will ruin the test. Start easier than you think you can hold and try to gradually work harder throughout the test.
Great explanation thanks but you need to do a spell check or more like a voice check have a look at where you talk about LT2 and the screen says something like 'producing more lactate than you can clear' which we understand but accidentally you say' more lactate than you can produce'! We know what you mean its all very clear I hope you don't think I am being pedantic, just accurate!
Ha, not at all, I think it's super important to be clear and factually correct! Always welcome feedback too! 🙂 If you look in the video, I've added a * after that section. Unfortunately I picked it up in the editing process that I spoke incorrectly, so corrected it on screen 🙂
Running at accurate lactate levels doesn't replace proper compensation with sleep, nutrition, strength, stability and mobility work in terms of avoidange of injuries and illnesses
Hey! Lactate is a marker for intensity, and getting up to 13 is a good indication that you are working HARD. So in this case, it's confirmation that I was pushing myself to my maximum at the end.
Still unsure then why you're saying that, when your comment says an HRM and a proper LT test is all you need 😅 the aim of this video is to say you can do a lactate threshold test yourself rather than paying someone for it
@@NutritionTriathlon Buying a lactate meter is moronic. Unless you are elite, HR based LT test is more than enough. Not to mention the fact that wearable lactate monitors will probably be on the market this year, you're basically telling people to buy a Beta Max
Download the lactate testing guide here:
👉 nutritiontriathlon.com/lactate-guide
Looking forward to the video on interpreting the results! Recently had an opportunity to participate in a research project that collected lactate while I was on the bike.
Awesome! Did you get given the results, or were they hidden from you?
@@NutritionTriathlon Now that the study has concluded, I'm asking them if they can share my ventilatory and lactate thresholds (as bpm, power, and % of VO2max peak).
One thing I recently realized is that perhaps I could do more core strengthening work (currently negligible). Was wondering if there was a routine that you do regularly in your training?
Yep sounds good!
I do 1-2 gym sessions per week where I include a core routine at the end. I usually do some v sits, bicycle crunches, Roman twists and the front and side planks
The nice thing with lactate testing is you don’t need to do an all out effort. You could have just stopped the test when you got the 5.1 reading cause you’re already beyond LT2.
Great point, but actually not totally true! As I'll go through in my lactate interpretation video, pushing to failure is valuable.
It gives you an end lactate reading which you can use in lactate curve analysis using the modified D-Max method, and it also gives you insight into how high you can push your lactate. This provides physiological insights into where your strengths or weaknesses lie and what zones might benefit from more work.
But, yes, if you want to stop there you still have a heap of good information which is super valuable for training and racing 🙂
@@NutritionTriathlontanks for video. Can you explain know to use modified D-Max method which I totally don’t understand in exl. Know to read curve and find out LT1 and LT2
This is an amazing channel, keep up the good work. Pure gold 🎉
Thank you, really appreciate your comment!
Do you have a protocol for lactate testing for running? Specifically for discovering LT1 and LT2.
I was searching for one and did not quite found one that suited what I think would be the best. They say about 5X5 1200 m with warm up before. But I am unsure that it would capture the lactate curve precisely. What are you thoughts on that?
I came up with the following protocol that I look forward to testing:
- rest lactate sample
- 15 min warmup at 6:30 with sample at the end
- 5’ min intervals starting from 5:45 min per km decreasing 0:15 until 3:15 or above 6 mmol. Rest time of 1 min between intervals for lactate sample
Just for background information, my 10 km time is a 38:52 or a 3:51 min per km. Is this protocol good? Or will I be running more that it is actually needed for a good protocol?
I’ve been looking at buying a Lactate monitor for about a year but I wasn’t sure which one to get.
This video has helped a lot, thanks.
I did have a test on the row erg at Lincoln university (UK) last year, but I really want my row, ski and running tested this time, which would be 3 separate days £££.
Hey, you're welcome! Yeah, lactate testing can be super expensive if you want to do multiple tests. Definitely more cost effective to get your own!
Just wondering if you’ve tried the run or cycle lactate test on the garmin? It requires a chest hear rate monitor, and uses HRV to estimate the second lactate turn point. Might be an interesting comparison to see how it compares to the readings you got here.
No I haven't but this is a brilliant idea! I'm going to do it - thanks for the inspiration!
Reading at 5’ steps or even 6’ would be much more reliable as lactate can take longer than 4’ to reach the bloodstream from the muscles… Nice video mate!
Hey, thank you! 🙂 Good point, and that highlights I should make that section a bit clearer! You start prepping at the 4th minute, and by the time you actually take the sample it's usually between 4.30-5 mins - which should be fine! 🙂
@@NutritionTriathlon better on the safe side mate! I am using 5' steps but even 6' are much better for accuracy. In 4-4,5 minutes you may get lactate reading from your previous effort. Just a small info from a triathlon coach that has taken over 1000 samples in the past years ;)
@@svarnascoaching would you know any running protocol for lactate testing? I would like to know my LT1 and LT2, I have not find a protocol well build around that. I was thinking about the following protocol:
- rest lactate sample
- 15 min warm-up from 6:30 min per km pace + lactate sample at end
- 5’ min intervals starting at 6 min per km pace until around 3:15 (or when I go over 6 mmol) with 1 minute pause for lactate sampling
Is that to much sampling? Should I reduce the protocol, it seems that it might be to much. Just for background information my 10 km pace was 3:51 in a race 2 weeks ago.
Love this!
Thank you 😊
Love the video. Wondering on when do the interpretation-video come out? :) Looking forward on how to set the Lactate threshold, and more so; How to determine your individual intensity zones
Not quite there yet, but in progress! Just have a bit of a backlog and want to ensure it's a good one!
@@NutritionTriathlon looking forward to it :)
Nice simplification. BTW, I didn't see where you took a base line Lactate test before starting any activity. Without a baseline, you can not tell if your lactate is abnormally high (or above 1.5mmol/L) before starting the test.
It was there! Right at the start of the guided section. One before starting my warm up, and one afterwards. Readings were 1.4.
Very good, short and consice!
Thank you! 🙂
The lactate pro 2 costs approx 1K$.. So a sports institute test will be more accurate and cheaper, I think.
May be that a different lactate meter in your country is much cheaper, they vary a lot in country to country. The scout is common in America but too expensive for me here.
Also, my question would be: what is the cost of repeated tests, not just a single test.
Ideally you want to repeat the threshold test a few months later to see how your lactate readings have changed and (hopefully!) update your training zones
In addition you can test yourself during regular workout, especially in the Hit intervals.
And I test myself just in one step # 3- and see how improve my aerobic level every two weeks.
That was great. Liked and subscribed.
Im following the pros in Kona, its wild, they're checking lactate every 10 minutes on bike and run. It seems to be the best approach dialing in your zones in a hot environment that differs from your norm.
Did you test back to back, I'm curious how fast the lactate drops, is it seconds or minutes?
Lastly, my last two Ironmans, Texas and Austria, I had really bad nausea on the run - still unsure why since I raced with my normal training nutrition. I've ruled out funky water on the swims. I had to walk abt 2/3 of the marathon, when I attempted to run more than 5 steps, I would dry heave. A friend with over 70 full Ironman races completed, suggest more solid food on the bike rather than mostly sugar based nutrition like Infinite. Any suggestions is appreciated. Thanks !
Thank you, appreciate that!
Yeah the pros and fully utilising lactate now and it will be dividends. Times will get even faster! Lactate will start to reduce but it won't be an immediate drop. The rationale of using 5 minute intervals is because it needs to build up. It might drop a little bit over a minute but it shouldn't be significant.
As to your Ironman issue-I don't think that's a lack of solid food, unless you were heaving from a taste/tolerance point of view. Likely something else was up (so many things to consider!). Many pros and amateurs use liquid only approaches, it's just about finding what works best for you
I've started to take my ultra running training seriously and really want to get my thresholds established. I just hate needles soooo much lol
That's a sticking point then! (No pun intended 😉)
With a step test and one sample per step it is not possible (*) to reliably determine your 2nd lactate threshold (MXLSS) because you don't know if you are stable until 2.5, 3, 3.5, 4 or even higher lactate levels.
You need multiple tests over 30min to see at what power your lactate drifts up over time and your threshold is exceeded.
(*) Edit: You can, but it takes much longer steps and 2 measures per step, one at half and the other at end of step. That way you see at what power your lactate starts to drift up and you exceed steady state.
Hi! Thanks for the comment! You're absolutely right that a more extended protocol with multiple samples can provide a deeper understanding of an individual's lactate physiology. It's an approach that could benefit athletes who require meticulous analysis.
However, the 5-minute step test with a single sample is a widely accepted method that offers a balance between detailed information and practical application. It's particularly useful for athletes who may not have access to extensive testing facilities or for those who are integrating the results into a broader training program where absolute precision is not the ultimate goal.
The extrapolation of data to a curve provides an estimation that can guide training intensity zones effectively. While it may not capture the complete picture it is often enough, especially when considering the logistical and financial constraints that come with more detailed testing.
It's also important to consider what is realistic for athletes, especially in terms of repeatability. You'd want to repeat this in 2-3 months to see where the curve has shifted, and testing in as rigourous a fashion as you've suggested just isn't realistic for most people!
Thanks again for sharing your insights 🙂
Great Video!🎉
Thank you!
Is your LT the same regardless of modality?
Not necessarily. It might be different due to how trained you are in a certain discipline. You may have better muscle fibre recruitment, different muscle fibre types or better efficiency, and these may influence your lactate threshold
Could I please have your thoughts. If I was a rower and didn't run, I would find this test hard on a treadmill. Would I expect, in using muscles in a way they are not used to, to experience a slower running economy and to show more lactate intervention at a lower heart rate ie lower thresholds than if I did the test on a rowing machine that I am used to performing on? The question is really, is the test sport specific and should it be done on machines or under conditions you are used to?
Yeah great question. While the values and trends will be similar, there will definitely be individual variation within sport for exactly the reason you mentioned. Your muscle efficiency, muscle fibre type etc will all be slightly different and lead to different results. For example, my values for bike and run will be different because I'm a stronger cyclist than runner. Ideally, do it on the piece of equipment you want the data for. But if not, trends are still good!
If you were to do this again without using the lactate threshold and basing it off a lactate threshold estimate and no meter, how do you think it would compare?
So hard to say because I have the benefit of hindsight! I might do a run threshold test where I do one with and then without lactate
Hey - I can see that you have used one time only pricking devices - do you think this is crucial for accurate readings or one can use a multiple usage one to achieve a similar result? Thanks
Hey! Sorry, I don't quite understand your question and I want to ensure I give you a good answer! Do you mean is it ok to just prick your finger once per reading, or should you do it multiple times in one go?
@@NutritionTriathlon no I mean the lancets you are using are one use only. Do you think that using a different type of lancet that can be used multiple times could influence the readings? Hopefully it’s more clear now :)
@@krzysztoftylek787 ah, gotcha! I would advocate single use, to remove risk of contamination of samples plus for safety. (The single-use lancets should automatically withdraw again and reduce risk of injury)
have you ever cycled like just below threshold? ... like what some people refer to as "tempo" and tested to see how quickly lactate will rise at that speed like after 20 mins is it significantly higher than a reading at 10 mins?
Yes, but not in a strict sense of that's what my aim was. I've got another video on this coming up in the next month or so. I used it during my intervals to check my lactate and found it was increasingly signif, compared to what I had expected.
@@NutritionTriathlon yeah, I'm quite intrigued by this, thanks for making your videos, I'm not sure if I will be as good at you at self testing though, really wish I had a dedicated partner to help me, heh... also my main sport is running, I see on that bike, you lay out a towel to collect excess sweat. anyway, have you ever tried doing intervals with lactate kept at 3.0 like marius bakken/ingerbrigstens? anyway looking forward to your future vids.
Hello Jamie… for example could i use the Zwift ramp test used normally for FTP to make this lactate test?
Hi! The problem with that is that it's steps of 1 minute. These are too short for accurately measuring lactate
@@NutritionTriathlon right ok I understand 5 min as you explained on your video I will follow your steps … anyway I check your website because I am interested in your package but it looks like you are too fully book and could not accept anyone … if any chance let me know I am following you for a while and I like your vision of the training and nutrition 🙏
Yeah unfortunately I'm at max capacity. If you'd like to email me at james@nutritiontriathlon.com I can add you to my waitlist to contact you if I get a slot come up!
Hi there, im looking to do a lactate threshold running test but in the past I couldn’t withstand max effort for 30 mins, any advice ?
Hey! It sounds like your 30 mins max effort is too hard then - you need to go slower! While "max effort" seems a straightforward thing, you can still go too hard too early which will ruin the test. Start easier than you think you can hold and try to gradually work harder throughout the test.
@@NutritionTriathlon thanks very much
Great explanation thanks but you need to do a spell check or more like a voice check have a look at where you talk about LT2 and the screen says something like 'producing more lactate than you can clear' which we understand but accidentally you say' more lactate than you can produce'! We know what you mean its all very clear I hope you don't think I am being pedantic, just accurate!
Ha, not at all, I think it's super important to be clear and factually correct! Always welcome feedback too! 🙂
If you look in the video, I've added a * after that section. Unfortunately I picked it up in the editing process that I spoke incorrectly, so corrected it on screen 🙂
Gratis. The best
Thank you!
No chapters… @9:47 Test Protocol
Sorry 😀 I do normally try to include them!
@@NutritionTriathlon Never mind. That’s why I tried to help with my comment / time stamp 👍
Where can we buy the device ?
Loads of different places online - I bought my from www.habdirect.com/
I didn't realise cycling could make me lactate
😉
The piano music tho
Good or bad, always keen for feedback 😉
Running at accurate lactate levels doesn't replace proper compensation with sleep, nutrition, strength, stability and mobility work in terms of avoidange of injuries and illnesses
Totally right!
from the video I did not get what those numbers even mean...., you got up to 13.x so what ?
Hey! Lactate is a marker for intensity, and getting up to 13 is a good indication that you are working HARD. So in this case, it's confirmation that I was pushing myself to my maximum at the end.
You are absolutely wrong. An HRM and a proper LT test is all you need
Who/what is this in relation to?
Need for what?
@@NutritionTriathlon You claiming a lactate meter is the best money you can spend. WTF?
Still unsure then why you're saying that, when your comment says an HRM and a proper LT test is all you need 😅 the aim of this video is to say you can do a lactate threshold test yourself rather than paying someone for it
@@NutritionTriathlon Buying a lactate meter is moronic. Unless you are elite, HR based LT test is more than enough. Not to mention the fact that wearable lactate monitors will probably be on the market this year, you're basically telling people to buy a Beta Max