His running speed at lactate threshold, a strong predictor of performance, can be determined fairly accurately with a test of 30 minutes. This speed can become an important frontier in its formation, with speeds above the threshold for qualifying as a work of high quality and speed below the threshold for count as "easier efforts." However, training your lactate threshold speed is not the best way to update the threshold speed.
As the youngest of my daughter Sabrina might say, there are at least 30 ways to estimate your lactate threshold Kabillion. Some of them are still unclear.
His running speed at lactate threshold is, of course, somewhat concerned. After all, several studies have suggested that the rate of lactate threshold is the best predictor of endurance performance (1 and 2). Lactate threshold velocity is simply the speed above which lactate begins to accumulate, rather dramatically in the blood. It works as a predictor of the endurance test, because the acid Lactic acid is a vital fuel, as preferred by the muscles, and pileups in blood indicate that the muscles do not have the necessary mechanisms to process high rates of lactate (a bad thing, because lactic acid is an important source of energy).
Because lactate threshold is important and can be calculated in various ways, many trainers and training books prescribe or recommend a training involving run for various lengths of time at the lactate threshold velocity. This practice dates back to the Swedish physiologist Bertil Sjodin Research and his colleagues (3), appeared to find a 20-minute weekly training on the lactate threshold velocity, when performed over a period of 14 weeks, improvement of lactate threshold speed significantly. Bertil Bunnies are not compared with the brokers, who worked at a rate faster than their thresholds, and in fact was not even a comparison group in the survey Bertil, but the practice of running the line adopted, and remains very popular today. Popular books and magazines run run dear recommended threshold training, and respected scientists in the performance of laboratories indicate that they are called regularly by runners and triathletes who want to know the "best" way to estimate lactate threshold, and often these athletes were instructed by their coaches to make a significant amount of training in threshold of each week.
Thus, he says he wants to be a kind of classic driver and make a threshold training with streaming tracks on your own threshold. What is the best way to assess your level?
You could have your speed limit as a lab exercise, physiology, of course. You end up with a large print of blood lactate readings at different running speeds, and you can even enjoy a chat with the exercise physiologist data points that really means. But the procedure is costly and time consuming, and will probably test on a treadmill, without the assurance that their profile is identical lactate obtained while it was running on something such as, for example, good old Mother Earth. In addition, you have to do the test several times during a season such as changes in fitness, and that means having plenty of men and – hopefully – Living not far from a hospital exercise physiology laboratory.
Naturally, you can use one of the commercially available portable lactate analyzers, which are quite accurate and the prices dropped to reasonable levels. However, you must click finger or ear several times to make the threshold of proof, and you should be aware of his low blood sampling and handling techniques.
On the contrary from these first two possibilities, you can use one time-trial-30 of lactate threshold speed. This method, recommended in publications on the market for competitive athletes (6 and 7), involves heating and gradually the rate that it is considered that the pace as much as possible as to stand for 30 minutes continuously. When this index is reached, the period of 30 minutes, for 30 minutes, the pace can be altered up or down slightly, as necessary, but the idea is to work at an intensity of effort over a period of 30 minutes. An examination of 30 minutes can be completed in a track, measured course or treadmill with a grade of 1 percent, and VTL is obtained by simply dividing the distance traveled for 30 minutes (in meters) 1800 seconds (30 min). For example, a runner covers 8000 meters in 30 minutes would have an estimated LTV 8000/1800 = 4.5 meters per second, a tempo 400/4.5 = ~ 89 seconds per 400 meters. The calculation also can be done in U.-S. Units have minutes per mile, or 30 minutes, divided by 4.97 equals 6.4 minutes per kilometer miles, or about 6:02 pace.
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