How Self-Coached Athletes Can Use Lactate Testing To Work Smarter
The Lactate Thread on Twitter is my most widely shared content of 2022.
Keeping the ball rolling, I pulled together a presentation for you.
The theme of the presentation is faster gains from working smarter.
Working smarter gives you more energy...
to use for your higher intensity sessions
to recover faster
to put towards the rest of your program
There are four questions I address:
What's too easy?
What's too hard?
Where's my Easy Zone, 1?
Where's my Steady Zone, 2?
[1:25] Showing lactate turn point on a sample test
[3:08] Secondary Goals
[4:25] Requirements
EC Lab Protocols Document, referenced in video
[5:45] Before Starting - importance of hygiene and baseline <=1.5 mmol
[7:26] Self-Testing Protocol - submax testing (longer & smaller steps)
[9:19] Getting Great Data
[11:05] Bike Case Study
[14:58] Run Case Study & Considerations for Fasted Testing
Remember, lactate is one of several tools to guide smart training.
Smart Training is:
Approximately correct - precision is an illusion
Learning from inevitable errors - change slowly
Persisting over time - consistency as protocol
I hope this presentation helps you to iterate towards better.
Additional Resources: