Free ways to measure your Threshold.
Lactate threshold is touted as a critical determinant of athletic performance, is assessed at the highest levels of sport using pin-prick blood samples and usually combined with measures of oxygen uptake.
However, regular testing can be costly, so finding alternative methods provide may provide some insight without the need for needles. Here, we'll explore these non-invasive approaches, their uses, strengths, limitations, why blood lactate analysis still remains the gold standard for lactate threshold assessment and how to make the most of your lactate tests so you don’t have to pay for regular testing.
Understanding Lactate Threshold and Its Significance.
Lactate threshold, the exercise intensity at which lactate begins to accumulate in the bloodstream, is a key metric for endurance athletes. Crossing this threshold marks the point where the body's ability to clear lactate is outpaced by its production and this reflects changes in the bodies environment that are associated with fatigue. Training around and above this intensity is crucial for enhancing aerobic capacity, helping support anaerobic capacity and lactate tolerance and delaying fatigue.
Accurate lactate threshold assessment aids athletes in tailoring their training zones, optimizing performance, identifying weaknesses, the effectiveness of supplements and preventing overtraining.
While blood lactate testing in a laboratory setting is precise, alternative methods offer practical options for estimating lactate threshold without the blood!
More Affordable Methods for Estimating Lactate Threshold.
Heart Rate Threshold.
Heart rate threshold, the point at which heart rate response deviates from linear progression, is another non-invasive indicator of lactate threshold. Athletes can use heart rate monitors to identify this threshold during incremental exercise tests.
This test involves starting at a low effort, then increasing the level of effort every 2-3 minutes until you reach close to failure. Aiming for around 8-10 ‘levels’ before reaching failure should be enough to detect this point with sufficient accuracy to determine the speed or power which this takes place… you can also measure your perceived effort and the ‘talk test’ to combine different measures of effort (we’ll come back to these shortly).
Strengths: Heart rate monitors are accessible, and the threshold can be easily identified during field tests. Heart rate correlates with exercise intensity and offers a practical training tool.
Limitations: Individual variations in heart rate response can impact accuracy. Factors like hydration, fatigue, and environmental conditions may influence heart rate readings.
Perceived Exertion.
Rating of perceived exertion (RPE), a subjective measure of exercise intensity, can also be used to estimate lactate threshold. Athletes assess their perceived effort on a numerical scale, with the lactate threshold typically corresponding to a moderate to hard effort (7-8 out of 10) and is easily combined with heart rate data.
Strengths: RPE is easy to implement, requiring no equipment. It provides immediate feedback during training sessions.
Limitations: Subjectivity introduces variability, making it challenging to precisely pinpoint lactate threshold. Athletes' interpretations of effort may differ.
Talk Test
The 'talk test' is a practical, non-invasive method that involves assessing an athlete's ability to speak comfortably during exercise. At lactate threshold, conversation becomes challenging due to increased breathing and effort. At this point you won’t be able to complete full sentences, or more than a few words without needing to take a breath.
Link to Lactate Threshold: The talk test provides a qualitative gauge of exercise intensity. At lactate threshold, the increased reliance on anaerobic energy systems leads to faster breathing and potential speech difficulty.
While not as precise as other methods, the talk test aligns with the concept of the lactate threshold and can serve as an additional indicator of exertion. Combining with the other methods described above should give you a solid ballpark figure of where your Lactate Threshold is.
Why Blood Lactate Analysis is the Gold Standard.
While alternative methods offer practicality, they may lack the precision of blood lactate analysis. Blood lactate testing directly measures lactate levels in the bloodstream, providing accurate and individualized data on lactate threshold. This method involves taking blood samples at specific exercise intensities, typically during a graded exercise test.
Blood profiling also allows the determinants of different zones that are determined by blood lactate levels. This also allows for more accurate identification of weaknesses and how to target them properly.
Strengths of Blood Lactate Analysis.
Precision: Blood lactate analysis offers direct measurement of lactate levels, ensuring accuracy in determining lactate threshold.
Individualization: Results are tailored to an athlete's physiology, accounting for variations in fitness levels and training history.
Validity: Blood lactate analysis is widely recognized in scientific and athletic communities for its accuracy and applicability to performance.
Conclusion
Athletes should choose lactate threshold assessment methods based on their specific goals, resources, and the level of precision required. Combining non-invasive approaches with periodic blood lactate testing can offer a comprehensive understanding of lactate dynamics and guide targeted training interventions.
If you want to learn more about our unique lactate testing and how we use it with our athletes to optimise their performance, in ways you won’t find anywhere else, please drop us a message.
About the Author:
Dr Paul Rimmer (BSc, MSC, PhD SENr) r Paul holds a degree in Sports Science, post-graduate degrees in Sport Rehabilitation & Sport Nutrition and a PhD in Biomechanics.
He is a SENr Nutritionist and has over a decades experience working with athletes. He has written thousands of articles, blogs on all aspects of health and fitness. He is a 'hybrid' athlete, competing in both ultra-endurance events and powerlifting, recently completing a 100km trail ultra-marathon.
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