The Best Money You Can Spend On Your Training | Lactate Threshold Testing
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2 ай бұрынDownload the lactate testing guide here:
👉 nutritiontriathlon.com/lactat...
Improve your training and racing with this lactate threshold guided test
You can test your own lactate threshold - it's easy if you know how! Lactate threshold testing is so powerful because it can give you individualised training zones as well as give you specific target powers for racing.
In this video I go through a self-guided lactate threshold test and show you how to do it. It includes a cycling lactate threshold as well as advice on a running lactate threshold test and swimming too. By the end of the video, you'll know how to test lactate threshold.
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
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nutritiontriathlon.com
@NutritionTriathlon 2 ай бұрын
Download the lactate testing guide here: 👉 nutritiontriathlon.com/lactate-guide
@ginobarrera8660 2 ай бұрын
This is an amazing channel, keep up the good work. Pure gold 🎉
@NutritionTriathlon 2 ай бұрын
Thank you, really appreciate your comment!
@raptor186 2 ай бұрын
Love this!
@NutritionTriathlon 2 ай бұрын
Thank you 😊
@Futanbear 26 күн бұрын
Very good, short and consice!
@NutritionTriathlon 24 күн бұрын
Thank you! 🙂
@Hegegutt 13 күн бұрын
Love the video. Wondering on when do the interpretation-video come out? :) Looking forward on how to set the Lactate threshold, and more so; How to determine your individual intensity zones
@NutritionTriathlon 11 күн бұрын
Not quite there yet, but in progress! Just have a bit of a backlog and want to ensure it's a good one!
@a05pshar 2 ай бұрын
Looking forward to the video on interpreting the results! Recently had an opportunity to participate in a research project that collected lactate while I was on the bike.
@NutritionTriathlon 2 ай бұрын
Awesome! Did you get given the results, or were they hidden from you?
@a05pshar 2 ай бұрын
@@NutritionTriathlon Now that the study has concluded, I'm asking them if they can share my ventilatory and lactate thresholds (as bpm, power, and % of VO2max peak). One thing I recently realized is that perhaps I could do more core strengthening work (currently negligible). Was wondering if there was a routine that you do regularly in your training?
@NutritionTriathlon 2 ай бұрын
Yep sounds good! I do 1-2 gym sessions per week where I include a core routine at the end. I usually do some v sits, bicycle crunches, Roman twists and the front and side planks
@mote3124 2 ай бұрын
The nice thing with lactate testing is you don’t need to do an all out effort. You could have just stopped the test when you got the 5.1 reading cause you’re already beyond LT2.
@NutritionTriathlon 2 ай бұрын
Great point, but actually not totally true! As I'll go through in my lactate interpretation video, pushing to failure is valuable. It gives you an end lactate reading which you can use in lactate curve analysis using the modified D-Max method, and it also gives you insight into how high you can push your lactate. This provides physiological insights into where your strengths or weaknesses lie and what zones might benefit from more work. But, yes, if you want to stop there you still have a heap of good information which is super valuable for training and racing 🙂
@1Timatin 2 ай бұрын
@@NutritionTriathlontanks for video. Can you explain know to use modified D-Max method which I totally don’t understand in exl. Know to read curve and find out LT1 and LT2
@HECTORBIDO 2 ай бұрын
Gratis. The best
@NutritionTriathlon 2 ай бұрын
Thank you!
@neil1974uk 2 ай бұрын
Just wondering if you’ve tried the run or cycle lactate test on the garmin? It requires a chest hear rate monitor, and uses HRV to estimate the second lactate turn point. Might be an interesting comparison to see how it compares to the readings you got here.
@NutritionTriathlon 2 ай бұрын
No I haven't but this is a brilliant idea! I'm going to do it - thanks for the inspiration!
@fernandolacerda5660 28 күн бұрын
Do you have a protocol for lactate testing for running? Specifically for discovering LT1 and LT2. I was searching for one and did not quite found one that suited what I think would be the best. They say about 5X5 1200 m with warm up before. But I am unsure that it would capture the lactate curve precisely. What are you thoughts on that? I came up with the following protocol that I look forward to testing: - rest lactate sample - 15 min warmup at 6:30 with sample at the end - 5’ min intervals starting from 5:45 min per km decreasing 0:15 until 3:15 or above 6 mmol. Rest time of 1 min between intervals for lactate sample Just for background information, my 10 km time is a 38:52 or a 3:51 min per km. Is this protocol good? Or will I be running more that it is actually needed for a good protocol?
@svarnascoaching 2 ай бұрын
Reading at 5’ steps or even 6’ would be much more reliable as lactate can take longer than 4’ to reach the bloodstream from the muscles… Nice video mate!
@NutritionTriathlon 2 ай бұрын
Hey, thank you! 🙂 Good point, and that highlights I should make that section a bit clearer! You start prepping at the 4th minute, and by the time you actually take the sample it's usually between 4.30-5 mins - which should be fine! 🙂
@svarnascoaching 2 ай бұрын
@@NutritionTriathlon better on the safe side mate! I am using 5' steps but even 6' are much better for accuracy. In 4-4,5 minutes you may get lactate reading from your previous effort. Just a small info from a triathlon coach that has taken over 1000 samples in the past years ;)
@fernandolacerda5660 28 күн бұрын
@@svarnascoaching would you know any running protocol for lactate testing? I would like to know my LT1 and LT2, I have not find a protocol well build around that. I was thinking about the following protocol: - rest lactate sample - 15 min warm-up from 6:30 min per km pace + lactate sample at end - 5’ min intervals starting at 6 min per km pace until around 3:15 (or when I go over 6 mmol) with 1 minute pause for lactate sampling Is that to much sampling? Should I reduce the protocol, it seems that it might be to much. Just for background information my 10 km pace was 3:51 in a race 2 weeks ago.
@stephaneracinebkk 11 күн бұрын
Hello Jamie… for example could i use the Zwift ramp test used normally for FTP to make this lactate test?
@NutritionTriathlon 11 күн бұрын
Hi! The problem with that is that it's steps of 1 minute. These are too short for accurately measuring lactate
@stephaneracinebkk 11 күн бұрын
@@NutritionTriathlon right ok I understand 5 min as you explained on your video I will follow your steps … anyway I check your website because I am interested in your package but it looks like you are too fully book and could not accept anyone … if any chance let me know I am following you for a while and I like your vision of the training and nutrition 🙏
@NutritionTriathlon 11 күн бұрын
Yeah unfortunately I'm at max capacity. If you'd like to email me at james@nutritiontriathlon.com I can add you to my waitlist to contact you if I get a slot come up!
@pedalandypedal 2 ай бұрын
Is your LT the same regardless of modality?
@NutritionTriathlon 2 ай бұрын
Not necessarily. It might be different due to how trained you are in a certain discipline. You may have better muscle fibre recruitment, different muscle fibre types or better efficiency, and these may influence your lactate threshold
@plantbaseddietandfitness2677 Ай бұрын
have you ever cycled like just below threshold? ... like what some people refer to as "tempo" and tested to see how quickly lactate will rise at that speed like after 20 mins is it significantly higher than a reading at 10 mins?
@NutritionTriathlon Ай бұрын
Yes, but not in a strict sense of that's what my aim was. I've got another video on this coming up in the next month or so. I used it during my intervals to check my lactate and found it was increasingly signif, compared to what I had expected.
@plantbaseddietandfitness2677 Ай бұрын
@@NutritionTriathlon yeah, I'm quite intrigued by this, thanks for making your videos, I'm not sure if I will be as good at you at self testing though, really wish I had a dedicated partner to help me, heh... also my main sport is running, I see on that bike, you lay out a towel to collect excess sweat. anyway, have you ever tried doing intervals with lactate kept at 3.0 like marius bakken/ingerbrigstens? anyway looking forward to your future vids.
@joemoya9743 2 ай бұрын
Nice simplification. BTW, I didn't see where you took a base line Lactate test before starting any activity. Without a baseline, you can not tell if your lactate is abnormally high (or above 1.5mmol/L) before starting the test.
@NutritionTriathlon 2 ай бұрын
It was there! Right at the start of the guided section. One before starting my warm up, and one afterwards. Readings were 1.4.
@gerrysecure5874 2 ай бұрын
With a step test and one sample per step it is not possible (*) to reliably determine your 2nd lactate threshold (MXLSS) because you don't know if you are stable until 2.5, 3, 3.5, 4 or even higher lactate levels. You need multiple tests over 30min to see at what power your lactate drifts up over time and your threshold is exceeded. (*) Edit: You can, but it takes much longer steps and 2 measures per step, one at half and the other at end of step. That way you see at what power your lactate starts to drift up and you exceed steady state.
@NutritionTriathlon 2 ай бұрын
Hi! Thanks for the comment! You're absolutely right that a more extended protocol with multiple samples can provide a deeper understanding of an individual's lactate physiology. It's an approach that could benefit athletes who require meticulous analysis. However, the 5-minute step test with a single sample is a widely accepted method that offers a balance between detailed information and practical application. It's particularly useful for athletes who may not have access to extensive testing facilities or for those who are integrating the results into a broader training program where absolute precision is not the ultimate goal. The extrapolation of data to a curve provides an estimation that can guide training intensity zones effectively. While it may not capture the complete picture it is often enough, especially when considering the logistical and financial constraints that come with more detailed testing. It's also important to consider what is realistic for athletes, especially in terms of repeatability. You'd want to repeat this in 2-3 months to see where the curve has shifted, and testing in as rigourous a fashion as you've suggested just isn't realistic for most people! Thanks again for sharing your insights 🙂
@yakiweiss546 2 ай бұрын
The lactate pro 2 costs approx 1K$.. So a sports institute test will be more accurate and cheaper, I think.
@NutritionTriathlon 2 ай бұрын
May be that a different lactate meter in your country is much cheaper, they vary a lot in country to country. The scout is common in America but too expensive for me here. Also, my question would be: what is the cost of repeated tests, not just a single test. Ideally you want to repeat the threshold test a few months later to see how your lactate readings have changed and (hopefully!) update your training zones
@1Timatin 2 ай бұрын
In addition you can test yourself during regular workout, especially in the Hit intervals. And I test myself just in one step # 3- and see how improve my aerobic level every two weeks.
@IvanKoch 2 ай бұрын
The piano music tho
@NutritionTriathlon 2 ай бұрын
Good or bad, always keen for feedback 😉
@Anza_34832 2 ай бұрын
No chapters… @9:47 Test Protocol
@NutritionTriathlon 2 ай бұрын
Sorry 😀 I do normally try to include them!
@Anza_34832 2 ай бұрын
@@NutritionTriathlon Never mind. That’s why I tried to help with my comment / time stamp 👍
@NickAtkins 2 ай бұрын
You are absolutely wrong. An HRM and a proper LT test is all you need
@NutritionTriathlon 2 ай бұрын
Who/what is this in relation to?
@sw6118 2 ай бұрын
Need for what?
@NickAtkins Ай бұрын
@@NutritionTriathlon You claiming a lactate meter is the best money you can spend. WTF?
@NutritionTriathlon Ай бұрын
Still unsure then why you're saying that, when your comment says an HRM and a proper LT test is all you need 😅 the aim of this video is to say you can do a lactate threshold test yourself rather than paying someone for it
@NickAtkins Ай бұрын
@@NutritionTriathlon Buying a lactate meter is moronic. Unless you are elite, HR based LT test is more than enough. Not to mention the fact that wearable lactate monitors will probably be on the market this year, you're basically telling people to buy a Beta Max
Dylan Johnson
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