The blood lactate test is a procedure using a blood lactate analyzer which allows accurate measurement of your specific heart rate that correspond to your Lactate Threshold. To do this test, we use a specific time and wattage protocol while you ride a Computrainer ergometer or running on a treadmill. While riding or running; very small blood samples (.5ul) are procured from your fingertips to determine a sudden elevation in your blood lactate levels. This method is far more accurate than simply estimating your LT by heart rate or by using the general rule of basing your LT on 80% to 90% of your maximum heart rate. At the end of the test, you will receive your custom training zones to be utilized in your day-to-day training plans.
Why Test for Lactate Threshold? True lactate testing is the ultimate form of testing available. It removes the guesswork and estimation that all the other testing methods use and is based solely on the data that your body provides. Anaerobic threshold prediction tests, max heart-rate tests and heart-rate formulas are all based on mathematics and generalizations, and as such, give questionable results. For example, after being blood lactate tested and comparing the results with those from a heart-rate formula it’s not unusual to see athletes training as much as twenty beats per minute out of their optimal range. This will inevitably result in over-training, underperformance and constant disappointment. Following proper blood lactate testing, and armed with accurate data, you will improve dramatically and finally allow your true athletic potential to be realized. LT is one of the strongest predictors of endurance performance. Increase your LT and you will increase your sustainable power output - i.e., you'll be able to go faster longer. Unlike VO2max, LT is very trainable.
What about VO2max Tests? VO2 max testing and the resulting prescriptions are based on estimation. In this case, (AT) or anaerobic threshold is based on breathing rates and gas exchange and true lactate threshold is not even found (though, it is estimated). Here, again, your training zones are based on estimations and heart-rates taken from percentages of your VO2 max. With blood lactate testing your training zones are based on the exact concentration of lactate at certain exercise intensities and the corresponding heart-rates, power outputs and velocities. These will be different for everyone.
Research has determined that 80% of VO2max is genetically determined. Untrained individuals do have the potential to increase their VO2max by 15-20%, but well-trained athletes are unlikely to have an increase in VO2max of greater than 3-5%. Since many elite athletes share comparable VO2max values, a better measure of fitness and predictor of endurance performance is lactate threshold (LT). A high LT allows greater energy production for longer periods of time. And unlike VO2max, LT is very trainable. So, while VO2max is a neat number to know, it is not ultimately very useful to your day-to-day training.
Unless you are getting blood lactate measured, through blood samples taken during exercise, you are not getting a true lactate test and you cannot get accurate, valid & complete results. Lactate is a key player in endurance performance. It is far more important than VO2 max as it is directly related to your ability to perform at race pace. At its simplest, lactate (or lactic acid) is a by-product of exercise. It’s not bad and it’s not good but it is of key importance when you are looking to improve as an endurance athlete. Try to think of VO2max represented as the "size of the engine" and LT as the "efficiency of the engine"
For more information on Blood Lactate Testing or to book a Test please email info@exceedfitness.com.au or ring 0417558855
