Lactate Threshold EXPLAINED! | 6 MIN. BREAKDOWN
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- čas přidán 6. 07. 2024
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This is a deep dive into some definitions we need to understand what lactate threshold is, why it matters, and what to do with this information. What are aerobic threshold and anaerobic threshold, and how are they measured? How do you use this information in real-time while you are running? All these questions and more are answered in this video.
Sources:
www.scientificamerican.com/ar...
joefrieltraining.com/common-b...
link.springer.com/article/10....
www.researchgate.net/profile/...
journals.sagepub.com/doi/abs/...
www.trainingpeaks.com/learn/a...
www.trainerroad.com/forum/t/2... - Sport
It's time to take your running to the next level. Get coaching, workouts, and a community of runners JUST LIKE YOU with The Daily Run App: tre.onelink.me/I8YZ/3eb5fc43
More excellent information. Thank you!
Very informative! Thanks!
Yesterday, for the first time, I was able to run comfortably in the Canadian (Montreal) autumn wearing things similar (though probably cheaper) than what you wear. As I'll be struggling to find a way to keep running and dressing properly as the winter arrives, I wonder if having a Canadian on the show could be an opportunity to explain to old novices like me how to dress properly when it gets cold (as in well below freezing)
layer it up Ralph. ;) Yesterday -8'C in NS, I wore merino long sleeve base under long sleeve warm running shirt, vest, dollar store gloves, merino neck warmer and headband/ear warmer. I wear variations of this all winter. Adding merino socks and a light or heavier running jacket as the wind picks up, temperature drops or it snows! Happy winter running!
I’m so spoiled here in a place with moderate weather.
An accomplished runner will effectively be able to ascertain most of the pertinent physiological information by paying close attention to perceived exertion. There are a plethora of variables contributing to your ability to run @ a certain pace on a given day.
Mental state, sleep privation,hydration,prior training protocols frequency of training,intensity of training ,the ambient temperature & heat index , surfaces, w or w/ o shoes( my favorite)on & on.
So, by keeping an accurate running journal you can calculate how the protocols & methodologies you've employed will affect your entire kinetic chain. Supercomensation must be allowed to occur to ramp up this talked about lactate threshold or tempo run fluency @ a variety of distances.
Bottom line,no one knows yr body better than you---you must learn to listen to it & pilot it through time& space much as you do from the cockpit of an airplane--reading all the gauges & adjusting accordingly.
You are how you train.Enjoy!
Love the science stuff!
Dan!! Love the vids more great info. I have my first 50Km coming up next weekend and plan to burn fat and pieces of my soul in the process. Haha!
On the recent Rich Roll podcast, Peter Attia suggests Zone 2 is a test of your mitochondrial efficiency.. how fit you are determines how well you body can access the fat storage at increasing higher workloads. See the 1h42m mark.
The amount of visceral fat you have in your muscle tissue and surrounding your organs, determines how metabolically fit you are.. and it can roughly approximated using static tests (uric acid level, blood pressure, insulin, trigs, hdl, a1c, waist circumference), as well as dynamic tests, most importantly OGTT and lactate testing. If you're fit, your zone-2 heart-rate can be 85 percent of you maximum heart-rate, otherwise it's 75 percent or lower. It's important to know what your true/actual maximum heart-rate is.
If your resting lactate level is above 2 mmol/L, then this indicates you will start accumulating lactate upon *any* exertion, so additional lactate testing is not useful.. instead use the Borg Rating of Perceived Exertion. If it's below 1, then you'll need a stationary bike / treadmill , and a lactate meter (yellow Lactate Plus seems more accurate for high lactate, and the blue Lactate Pro seems better for low lactate levels) to find what your heart-rate should be to stay in zone 2 (outdoor activity should be reserved for zone 5). The idea is you measure lactate (via ear) every 7 minutes to find what your heart rate is to stay below 2.
There is a series 'Limitless' that's coming out soon, that may show this in action!
Is is better to set your Heartrate Training zones based off of your lactic threshold HR or your Max HR (220 minus age)?
Got a 5 miler 42 mins nailed it’s good for 55 yrs ? More to come crack the 40 mins I’m a legend 😅
Great Video and you summed it up all to good at the end. HR. Really does reveal just how over or under trained you are. Stress is a HUGE factor along with nutrition and rest which equals training. You can be a fast runner and still be aerobically in BAD shape but you seldom see a well aerobically fit person not improve in 5K’s - 26.2 or Ultras
There’s no link to the next video, anyone got that?
Is anaerobic threshold level for everybody 4.0mmol/L? Or can it be higher or lower for different kind of athletes?
This was helpful, and good for you for admitting mistakes, we all make them
Did this guy win that contest that had a while back for a new presenter.
I feel like I watch these zone and thresh hold videos and still leave utterly unsure if I’m figuring this out correctly for myself…my HR with my easy runs always sits higher than these calculations would say it should be BUT while running I can nose breathe for 4-8 steps in/out and probably have a conversation if running with others(I typically run solo). So should I just stop worrying about what my HR says? I feel like if I go any slower sometimes I’m losing form and should just walk instead…
I struggled with the same thing. Nose breathing 4/4 casual and easy... with a heartrate of almost 150. My average heartrate during ultras was 164, for hours. It was frustrating, until I found out 2 things- I have high blood pressure, which increases HR, but also, on average, women have higher heart rates than men, and most of these numbers/ formulas were created by and for men.
you should take your own pulse, these monitors are not always very accurate
did you say glycogen cells?
Lactate combines with hydrogen to create lactic acid in the body though
thanks for the great information & explanation coach 👍👍
Ttttty
Tttttttttt try t try tttttt
Ttttttttt
I come for the thumbnail but was disappointed within the 1st second.
Sounds like what Otto Warburg discovered about cancer and how it grows. Very interesting reading.
👍
Forcing yourself to run slow enough to get into those suggested lower aerobic heartrate zones is REALLY HARD, and I've basically given up trying. Despite pushing my pace to easy & hard extremes on 5Ks and long runs, my average HR rarely ever dips below 90% (according to months of Runalyze data from both Fitbit & Coros watches). I'd have to be a snail to get it much lower. I'm not in bad shape for my age, either...
I wouldn’t worry about heart rate eventually it will fall in the categories after enough good running (and decent weather on the run)
It's easy on a bike. My fastest 5k was after a sommer doing a lot off base riding. Zone 2. And zero running. So I guess it works but yeah running super slow is hard for the ego 🤣
Sometimes I noticed in college as a basketball player. That I got introduced to over training. It's real. You hear/see 'keep pushing, keep pushing'.. Everybody has there limits.
Remember the Greek soldier Pheidippides that the modern marathon is symbols died from the exhaustion
Would you like to increase your lactate threshold and VO2 max ?
its a nice picture on a video, you open it to see and this is this old guy talking
Tell the truth, you put that backside on the thumbnail for more views. At least include it in the video lol
He put a pretty cute one anyway wonder if it was the same girl
@@kenwabb Found the wild gay 😂
wtf is up with that thumbnail??? Anyone else here because of that?
Very lame with the girl on the cover
Lol. Someone was disappointed by the content 😂