The Dreaded Lactate Threshold Test

As part of joining NY Velocity, we are given two Lactate Threshold Tests: one at the beginning, one right before racing season begins. I had the pleasure of experiencing my first one yesterday.

Hooo.


It's a pretty interesting test, but the whole experience is (rightfully so) humbling. Going into it, I know that I was a tad over trained from it being the off season, and my racing cyclocross for the first time certainly doesn't help. Ah well, such is the nature of the beast.

It was held at one of the coach's apartments. Francisco is studying to get into med school, and Is a cat 3 (i believe). The test is conducted on a Computrainer, which allows a specific wattage to be inputted as resistance.

I got to warm up for about ten minutes, and while he was calibrating the machine, he asked me to go all out for 30 seconds. I did as I was told.

I checked my max cadence to see where i stood. The fixed gear riding i started doing this year has definitely helped my spin. My cadence max was 188 RPM. hoo-rah.
I have a feeling that with my body type and leg speed, I should be training to be a sprinter. I'm going to construct this season's goals around that.

We got started with the test. The structure: 6 minute intervals with 1 minute of rest in between, during which you get your blood drawn to measure the amount of Lactic acid in your body. we started at 130 watts and went up in 30 watt increments. The first 3 or so were totally fine. I started to feel the effort after the 3rd interval, and it got worse from there. The test stops when you can no longer keep your cadence above 70 rpm.

Body 101: as your body starts to work anaerobically, your body produces lactic acid as a by-product of the anaerobic process. Your muscles use the Lactic acid as fuel as well, but as exertion increases, Lactic acid starts to accumulate at a faster rate than your body can use/flush out.

and in walks muscle pain, stage left.

at 310 watts, My legs started giving out. I had 1 minute left for that interval, but just couldn't do it. and there have it, kids. Pain, pain, pain.

And it's oddly satisfying.

I think that as a group, cyclists are some of the only people who engage in positive masochism. obviously our cousins in running and tri's know the deal, but it's different.

The most important and helpful output from the LT test is that now I know what my HR zones are. This'll allow me to train more effectively, and built up my aerobic base by riding at just-below threshold for extended periods of time.

Time for sleep. light spin in the AM. The temperatures are finally low enough that I can take out my new Castelli bibs for a test run. Here's to hoping they're toasty.