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Determining Lactate Threshold HR (LTHR)?
As recommended by Joe Friel (among many others), I attempt to conduct
physiological tests several times throughout the training calendar. One of the measures I have difficulty determining, in particular, is lactate threshold heart rate. Since I don't have access to expensive lab facilities or equipment to measure power output, the best method I have available is a 30-minute TT (while marking HR and PE). In general, the method suggests riding at the highest sustainable HR for about 30 minutes. Supposedly, the average HR achieved over last 20 minutes is a good estimate of your LTHR. Admittedly, I have relatively weak anaerobic endurance so I'm not a very good time-trialer. Therefore, don't compete in any TT events. Its brand of suffering just isn't any fun for me. So I usually attempt this test without the motivation of competition. Consequently, 158-160 bpm is the highest average HR I can seem to achieve. However, this result doesn't seem to agree with a couple other methods that have been suggested to me. One method is to use the results of an in-race criterium. Naturally, a criterium requires varying degrees of intensity, depending upon whether I'm pulling, bridging a gap, sitting-in, or recovering off the back. Occasionally, I'll use a crit as an interval session. Consequently, depending upon a given effort, my HR will fall somewhere between 150-180bpm. During a rare attempt at a prime- or field sprint, I will hit my MaxHR of 192. Although I'm suffering during the entire race, my average HR is about 172bpm (depending on a number of variables) and it is also about where I begin feel a sudden accumulation of lactate (intense quad pain) and feel the physiological trigger to back off. My average cadence is about 90-95rpm. I usually warm up for about 20-30 minutes of moderate spinning before the race. Since I usually use crits as a training session, I usually finish somewhere in the middle of a 35-40 man pack. Another method that has been suggested is to use my average HR on a long hard climb. Since I live near the Laurel Highlands of Pennsylvania, there are plenty of routes that consist of 2-3 mile climbs with varying grades of slope (sometimes as much as 20%). The average gradient is 8-10% on most climbs lasting about 15-25 minutes. I frequently alternate between sitting and climbing out of the saddle. My average cadence is about 65-70rpm. I usually hit one of these climbs during the course of a 3-hour endurance ride, so I'm pretty well warmed up (if not reaching exhaustion). Again, my average HR will be about 172-175bpm (usually at the lower end on a later climb, ironically). And again, 172bpm is about where I feel the need to back off. My question is which result I can trust as a good estimate of my LTHR? |
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#2
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In article , Jim A
wrote: As recommended by Joe Friel (among many others), I attempt to conduct physiological tests several times throughout the training calendar.... Occasionally, I'll use a crit as an interval session. Consequently, depending upon a given effort, my HR will fall somewhere between 150-180bpm. During a rare attempt at a prime- or field sprint, I will hit my MaxHR of 192. Although I'm suffering during the entire race, my average HR is about 172bpm Your training ride LTHR is probably 5-8bpm lower than this if you were to remove the affects of racing-induced adrenalin. Another method that has been suggested is to use my average HR on a long hard climb. ... Again, my average HR will be about 172-175bpm (usually at the lower end on a later climb, ironically). And again, 172bpm is about where I feel the need to back off. Again, your training LTHR (on the flat) is probably 4-6 bpm lower because you're using your upper body, etc. on the climb and this will also raise your HR. Based on your two measurements it sounds like something around 168bpm will be close enough. Remember that your daily HR at LT will vary slightly because of fatigue, heat, humidity, duration of the training session, etc. -WG |
#3
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Warren,
This is quite helpful. Thanks. Jim warren wrote in message ... In article , Jim A wrote: As recommended by Joe Friel (among many others), I attempt to conduct physiological tests several times throughout the training calendar.... Occasionally, I'll use a crit as an interval session. Consequently, depending upon a given effort, my HR will fall somewhere between 150-180bpm. During a rare attempt at a prime- or field sprint, I will hit my MaxHR of 192. Although I'm suffering during the entire race, my average HR is about 172bpm Your training ride LTHR is probably 5-8bpm lower than this if you were to remove the affects of racing-induced adrenalin. Another method that has been suggested is to use my average HR on a long hard climb. ... Again, my average HR will be about 172-175bpm (usually at the lower end on a later climb, ironically). And again, 172bpm is about where I feel the need to back off. Again, your training LTHR (on the flat) is probably 4-6 bpm lower because you're using your upper body, etc. on the climb and this will also raise your HR. Based on your two measurements it sounds like something around 168bpm will be close enough. Remember that your daily HR at LT will vary slightly because of fatigue, heat, humidity, duration of the training session, etc. -WG |
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