Lactate Threshold Test

[NoNameNoNumber]

Anybody done one?

10 min warm up

3min at 175w
30 sec rest with blood test
3min at 200w
30 sec rest with blood test
3 min at 225w
30 sec rest with blood test
3min at 250w
30 sec rest with blood test
3min at 275w
30 sec rest with blood test
3min at 300w
30 sec rest with blood test
3 min at 325w
30 sec rest with blood test


Dead

Each blood sample gives a lactate level in the blood. Up to 4 is sustainable and the body can deal with it so the point where I can theoretically sustain indefinitely is 170BPM ~240w That's my threshold. After that it's just a excercise to see how much lactate you can tolerate... I made it to 14. something.

I did one a few weeks ago, died at 350 though and couldn't do the 3 mins, it gave me my HR training zones and the guy said if I use them effectively my cycling will come on leaps and bounds... Google gets hella confusing though as everyone has a different theory.
I think in the new year I am going to get a personal trainer to help me thorough my first Ironman.
Next time I do one in spring I want to smash out 350w. I've been doing interval sessions to hopefully help push my top end a bit.

Anyone done them before? How did you use the data to your benefit?

 

[NoNameNoNumber]

Odd you should say yours is way out, I felt like my zones were set maybe 10bpm too high, I can't hit the 190s out on the road... Although for Lanzarote 70.3 I felt like 165bpm was a good target... I came out of the swim full of adrenaline but settled in pretty quick into the first climb. Managed to average bang on 165bpm and felt great. Which ties in well with the LTT.
I'm reasonably certain I can push my peak by doing intervals up in zone5+ but what I am not so sure on is how I can increase my LTT of 170... I think the point is not to lift my HR any higher but to increase the power I am putting out at the same or lower HR with a lower lactate level...
How I do that though seems a mystery.

 

[NoNameNoNumber]

Been there...HRM chest strap +sea water