Lactate threshold heart rate and lactate threshold speed or power numbers are different in the offseason, preseason and competitive season.
Fine-Tuning Your Training Zones
Should you adjust your training zones?
There at least three ways to deal with the situation. The first suggestion is to get tested each six to eight weeks to look for changes in lactate threshold parameters. After you receive the results, adjust your training zones and training sessions accordingly.
Some athletes hate the idea of continuous testing and do not respond well to repeated tests. For these athletes; just two tests. Do one test in the preseason and one in the competitive season. You can also use race data to replace a competitive season test. Adjust your zones twice per season, based on these two tests.
For athletes that have been training and racing for quite some time, they will use their competitive season values to establish training zones that are used year-round.
For these athletes, early-season lactate threshold training as high Zone 2, or low Zone 3. Which zone depends on what the athlete did in their transition time between seasons.
As the athlete gets fit, move the training up into the next heart rate zone. For people that are progressing into the heart of the competitive season, at some point move to using specific speed or power numbers for the training session goals, and track heart rate response for each training session.
Know that inexperienced athletes can expect bigger changes in threshold heart rates and the resulting speed and power outputs. It may take you one or two seasons to hone in on your intensity zones.
Lactate threshold training is hard, but cyclists, triathletes and marathoners who train at or near this intensity (often measured by heart rate and/or power, and the point where you have a hard time talking, or feel a burning sensation in your muscles) see great improvements in their cycling/running performance.
Unless you have an identical twin, you may have difficulty finding another cyclist whose lactate threshold matches yours. Even when you can, you should be cautious and try to ride according to your ability, With others, it’s too easy to become competitive and push the pace too hard, even in noncompetitive situations.
Call 312.405.4401 or email OYM today to schedule your off-season LT test for either the bike and/or run.