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What is lactate testing and why should we test it?
Forget your traditional power zones for a second... From a physiological perspective exercise can be split up into 4 domains based on intensity: moderate, heavy, severe and extreme. Performing prolonged exercise in each domain will bring about a distinctive physiological response.
One method of analysing the physiological response to exercise is blood lactate testing. The lactate threshold (LT1) marks the border between the moderate and heavy exercise domain.
Knowing your lactate threshold allows you to be much more specific with your training. This is just as, if not more, important for time crunched athletes. If you work a full-time job you are not going to be able to train nearly as much as the pro's, therefore, the hours you train become that much more important.
For example, you might still want to get those nice gains such as increased mitochondrial density that are associated with sustained moderate or 'zone 2' training, this usually comes with lots of hours of steady riding. However, if you know your lactate threshold could potentially achieve the same stimulus in a shorter time... You would do this by planning a session whereby you accumulate time at the highest intensity that still elicits a moderate physiological response (your lactate threshold).
How it works
Blood Lactate Testing is normally conducted on our Wattbike in the RMCC. We can perform testing at other locations or outside by prior arrangement. Lactate testing isn't just for cyclists, all endurance athletes can have a huge benefit from testing.
The test protocol is based off a steady ramp with small fingerpick blood samples taken at specific time intervals and intensities. The test is not full maximal, but you will end up working quite hard by the end.
Every test is slightly different depending on how your body responds, but generally tests last about an hour and require 10 blood samples. The sample is incredibly small and really doesn't hurt much all.
Once the test is over, we will crunch the numbers and give you your final levels. There will be a post test debrief where we will sit down with you and go through the data so that you leave with as much information as possible and how to implement the test results into your training. This will be followed up with a report that you can keep.