Testing

Training for optimal performance requires precision testing, our data yields insight on what the body is doing, its capacity and where training should focus.

WHAT IS A LACTATE THRESHOLD TEST?

As the workload is increases during exercise, the body reaches an equilibrium point where production and clearance of lactic acid balance. Workload increase or inadequate oxygen delivery eventually overwhelm the body’s ability to clear lactate, and the body switches to anaerobic respiration; this is termed the lactate, or anaerobic, threshold.  The resulting accumulation of lactate and carbon dioxide in the body, require increased ventilation and quickly leads to fatigue. Knowing the precise point of one’s lactate threshold (LT), therefore, allows the athlete to train at as high intensity as possible without entering anaerobic respiration and fatiguing rapidly.

WHAT TO EXPECT DURING A LACTATE TEST:

Typically, a VO2 Max test gives a good estimation of where your lactate threshold is. However, to get a precise point it is necessary to measure blood lactate levels throughout a graded exercise test, typically performed on your bike. It is a ramp test, which means set increments of increasing work (power over time) are performed to a consistent cadence (your own preferred rpm) every 3 minutes. Heart rate, Rate of Perceived Exertion (RPE), Cadence and Blood lactate (taken via a painless finger prick) are recorded frequently during the session.

Based on the rate of increase of lactate in the blood, your Lactate Threshold (LT) will be determined. This steady state LT test yields the exact value of your Lactate Threshold. We are able to collect this data together with both heart rate and power levels over the profile to scale zones which are used to create structured zones for training to improve both absolute aerobic capacity and the proportion of which is determined by the threshold (i.e. the highest and longest intensity sustainable, usually termed the ‘race pace’ or 1 hr time trial effort) as this is one of the most trainable and easily measured parameters in cycling performance.

After your testing we provide you report which covers your max heart rate, an estimated VO2max (based on data collected during the session) and a graph showing your lactate profile along with guidance on your training weaknesses. We also provide you with your correct heart rate zones to ensure you optimize your training.