Lactate Testing for Triathlon Coaches - Interpretation

The material in this section will consist of examples from swimming, cycling and running. We will emphasize the importance of knowing both the aerobic and anaerobic capacity of the athlete. A systematic monitoring of training requires that the coach and athlete know the conditioning level of both systems. Otherwise they will not be able to make the right choice on "what" and "how" to train nor get the proper feedback for maximum training efficiency.

Aerobic capacity and anaerobic capacity are the basis for every performance of longer than 2 minutes. To assure the best possible performance in competition these two capacities must not only be as strong as possible but also well balanced. It is not always possible to maximize both at the same time. In order to achieve the right balance it is sometimes necessary to break down one of the peak strengths. This will then provide an optimal reciprocal supporting of both energy supply routes.

For each examples all variables that can affect the lactate result such as temperature, recent training sessions, time of day, weather conditions etc. were well controlled. (See section on Factors Affecting Results) The interpretation and training advice based on the lactate results will differ depending upon several considerations. These are:

In the examples we will also consider how high or low anaerobic capacity affects the test interpretation and training advice.

We will concentrate on the main interpretation and training advice. However, it is possible to fine tune the training workout and interpretation. Therefore lactate results have to be combined with other observations. For example, even when the athlete is conditionally able to train a lot and at high intensity, strength or risk for injuries may limit the amount of training that should be performed.

Examples

Example 1 - Running - A well conditioned athlete

Background

The triathlete in the following example is an experienced well conditioned triathlete. The following is the background for this athlete:

Test Results

In order to gauge the current physical conditioning of the triathlete for running, a Standardized Lactate Training Protocol (SLTP) was conducted. For running this consisted of 3 x 2000 m runs at a submaximal pace and 1 x 600 m run at an all-out effort. The results of this tests are below

The tV4 time (the time which corresponds to the pace at which the athlete generates 4 mmol/l of lactate) for the 2000 m was approximately 6:08. The estimated mile tV4 time would be 4:54. The maximum lactate produced from the anaerobic capacity test (1 x 600 m) was 7.2 mmol/l. The coach also asked the athlete to conduct a control test. The athlete ran a 12 km distance run averaging 3:50 per km. The lactate level after the test was 1.6 mmol/l.

 

This controlled test confirmed the aerobic conditioning levels and the coach used the following table of workout intensities to guide training.

Test Interpretation

The coach made the following assessment of the athlete based on the preceding tests:

Training Advice - Olympic Length Event

Since the aerobic conditioning is excellent, training will be focussed primarily on increasing anaerobic capacity and secondly on stabilizing the aerobic conditioning.

Training Advice - Ironman Length Event

Since the aerobic conditioning is excellent, training will be focussed primarily on the increase of anaerobic capacity if in the base preparation phase or on the stabilization of the aerobic capacity and the increase of aerobic power if in the pre-competition phase.

Example 2 - Swimming - Monitoring an athlete over time

Background

The triathlete in the following example is an experienced well conditioned triathlete. The following is the background for this athlete:

Test 1 - Swimming

In order to gauge the current physical conditioning of the triathlete for swimming, a Standardized Lactate Training Protocol was conducted. For swimming this consisted of 1 x 400 m swim at a submaximal pace and 1 x 100 m swim at an all-out effort. The results of this tests are below

Test Results

The tV4 time for the 400 m was approximately 5:00.7. The maximum lactate produced from the anaerobic capacity test (1 x 100 m) was 7.5 mmol/l. The coach also asked the athlete to conduct a control test. The athlete swam 10 x 100 m intervals averaging 1:12.5 per 100 m. The lactate level after the test was 3.0 mmol/l.

 

This control test confirmed the aerobic conditioning levels and the coach used the following table of workout intensities to guide training.

Test Interpretation

The coach made the following assessment of the athlete based on the preceding tests:

Training Advice - Olympic Length Event

The aerobic conditioning is good but can be better. Thus, training will be focussed on improving aerobic conditioning both in the base preparation phase and in the pre-competition phase.

Training Advice - Ironman Length Event

The aerobic conditioning is good but could be better. Thus, training will be focussed on improving aerobic conditioning both in the base preparation phase and in the pre-competition phase.

Test 2 - Swimming

The athlete was asked to follow the program for an Olympic length triathlon and told there would be an another test in 6 weeks. He was asked to keep a log of each set and workout. The first test was conducted on December 12, 1996. He was retested on January 28, 1997. The same SLTP test was performed and the results were compared to the previous test.

Test Results

The chart below shows the results of both tests. According to the test the athlete's aerobic conditioning deteriorated over the 6 weeks even though he had been training steadily. His tV4 time went from 5:00.7 to 5:06.3. His anaerobic capacity increased though, from 7.5 mmol/l to 8.9 mmol/l.

In order to confirm the results of the SLTP a control test was conducted. The athlete swam three sets of 4 x 100 m intervals. The pace was increased with each set and the pace of each set was set to match the paces from his chart of guidelines. At every speed the lactate generated exceeded the expected lactate. This confirmed that the SLTP had correctly identified his tV4 time and aerobic conditioning had deteriorated.

The athlete showed his training log to us and we quickly discovered the reason for the regression. The athlete had systematically increased the intensity of his workouts. When asked why he didn't follow the plan, he replied that the prescribed training paces were too slow and he could easily handle the faster paces. Instead of keeping about 90% of his training from column 1 and 2 he regularly trained in column 5 or faster. The following table shows the pace the athlete kept up in his workouts.

The athlete agreed to keep to the new training recommendations but was afraid he would lose anaerobic capacity. The next test was planned in 6 weeks on March 10th, 1997. During the meantime he followed the recommendations for an Olympic triathlon based on the following chart. This chart represented slower paces because his aerobic capacity was lower (indicated by the slower tV4 time.)

Test 3 - Swimming

The athlete followed the training recommendations and was tested again in six weeks. The same SLTP test was performed and the results were compared to the previous two tests.

Test Results

The chart below shows the results of all three tests. For the third test the aerobic conditioning improved substantially. The tV4 time went from 5:06.3 to 4:51.5, a drop of nearly 15 seconds. Also the anaerobic capacity increased as the maximum lactate was 9.3 mmol/l.

In order to assess the aerobic power a progressive swim test was used as a control test. After a 2 x 400 m, the swimmer was asked to swim 4 x 200 m with 30 seconds rest using the last column on the intensity scale. And to end the set with a 4 x 100 m (30 sec rest) as fast as possible. The fact that the 4 x 100 m could be covered faster than column 5 indicates a good aerobic power.

The athlete was given a new set of intensities to use for his workouts for the next 6 weeks. These are in the chart below.

Example 3 - Cycling

Background

The triathlete in the following example is an experienced well conditioned cyclist who has recently took training for the triathlon. The following is the background for this athlete:

Test Results

In order to gauge the current physical conditioning of the triathlete for cycling, a Standardized Lactate Training Protocol (SLTP) and a control test was conducted. For cycling the SLTP consisted of 3 x 5500 m rides at a submaximal pace. The results of the SLTP test are below

The tV4 time (the time which corresponds to the pace at which the athlete generates 4 mmol/l of lactate) was 1:40.6 per km. This is approximately 2:40.9 per mile. Very often cyclists prefer to work with speed rather than time since their cycles will often have a speedometer. The speed at 4 mmol/l (designated as V4) was 35.8 km/h or 22.3 mph.

Since a maximum lactate was not produced from this test the athlete performed a control test. The last step of the control test was an all-out effort so this measured the anaerobic capacity of the athlete. The first two sets were more control for the intensity while the last set was a measure of anaerobic capacity.

 

After performing both the control test and the SLTP the athlete used the following chart to guide his training.

 

Test Interpretation

The coach made the following assessment of the athlete based on the preceding tests:

Training Advice - Olympic Length Event

The aerobic conditioning is good but can be better. Thus, training will be focussed on improving aerobic conditioning both in the base preparation phase and in the pre-competition phase. In the pre-competition phase there will also be an objective of lowering the anaerobic capacity a little.

Training Advice - Ironman Length Event

During the base preparation phase the first priority will be to improve the aerobic conditioning. The second priority will be to lower the anaerobic capacity. During the pre-competition phase these priorities will be reversed since it will be very important to lower the very high anaerobic capacity.

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