Blood Lactate Testing LHTR
Do you struggle to improve, have you hit a plateau ? Or just don’t have a clue where to start?
If so, then the blood lactate test could be what your looking for.
Do you want to know your true heart rate zones?
What I mean are your true zones and not generic ones, which quite frankly are usually highly inaccurate.
If you want to get faster, fitter and stronger and train far easier then this is what you need!
Using the generic zones could leave you 1, 2 or even up to 10 beats away from your specific zone. If you train in the wrong zone you lose all the benefits of that session.
There are 2 main zones in which you should aim to train during base training. These are: Zone 2 ( this is where the magic happens ) and Zone 5.
Almost every amateur athlete under train these zones or miss them all together .
The pro athletes have a joke about amateurs; “Amateur athletes train like they think the pros do ( too hard! ) and Pros train like the amateurs should do”
80% done in Zone 2, 20% in Zone 5.
The problem is, how do you know your true zones?
The only way to know these zones 100% are to test the lactate acid build up in the blood. Period. Until recently this was expensive and only available to the pros. But not anymore.
The primary benefit of Zone 2 training is that it builds aerobic base and endurance. Increased aerobic capacity enhances your ability to sustain a sub-threshold pace for a longer period of time. In conjunction with higher intensity efforts, Zone 2 is the foundation from which to begin to build threshold fitness. Strong aerobic capacity also allows you to recover more quickly between those higher intensity efforts as you progress into your season. For example, with strong aerobic fitness, you may ultimately be able to perform intervals with a shorter rest in between, or be able to perform a higher volume of intervals at the same pace.
In the sport of Running, cycling and triathlon, there’s a big emphasis on going fast, dropping the hammer, and feeling the burn (i.e. the opposite of Zone 2 training). While that is a key component to building threshold fitness, those energy systems are often over-targeted, leading to peaking prematurely, injury, or burnout.
Keep in mind that in Zone 2, you’re able to utilise a higher percentage of fat as fuel versus glycogen. As you go faster, the ratio of glycogen consumption increases, which becomes a limiter in endurance events because our muscles only store a limited supply. Without supplementation, you can typically store about 1.5 to two hours of glycogen in your muscles.
In a long-distance Running, Cycling and triathlon, therefore, you will always to run a caloric deficit—or burn more calories than you can ingest. If you are forced to use fat as your primary source of fuel because glycogen is depleted, you’ll have to slow down as fat requires more molecules of oxygen to breakdown than glycogen. If your body is already used to utilising fat, you will be able to maintain a higher pace than you would if you hadn’t done significant Zone 2 training.
While training in all zones is needed, zone 2 training should be one of the most important parts of any training program. Unfortunately, many novice or young athletes barely train or are prescribed zone 2 training and therefore don’t develop a good “base”, thinking that the only way to get faster is by always training fast. By doing this they won’t improve nearly as much as if they trained zone 2 in large amounts
You will be asked to wear a heart rate monitor throughout the test.
Resting blood lactate and heart rate will be taken before your begin the test. The capillary blood lactate sample is taken by making a small puncture in your finger with a lancet (similar to the type used by diabetics). A small amount of blood is then transferred to the portable analyser via a test strip.
The test will commence at a relatively easy work rate which will be used as your warm-up.
Each test stage is 3 minutes long.
At the end of each 3 minute stage, your heart rate and subjective measure of effort is taken. A blood lactate sample is also taken.
The treadmill speed or power output is then increased and you commence the next 3 minute stage.
This process is repeated until the second lactate threshold point has been reached or you are no longer able to maintain the current work rate.
After the test, you will be provided with a full report detailing the training zones and bespoke training paces.
Cost Of the tests :
Bike and Run Lactate combined test £150
Retest recommended every 12 weeks £100
Bike or Run Lactate Threshold test ( individual ) £120
Retest recommended every 12 weeks £100
Book a call now by texting 07807031823.
Or send a message via Facebook