Lactate Threshold Training

Endurance Training: Lactate Threshold (LT) Training

LT or tempo training involves continuous training at, or slightly above, the intensity at which the lactate threshold (LT) occurs. Typically the LT occurs at between 80 and 90 % VO2max (around 80-90%HRmax) in trained athletes. This level of training may lead to increases in the VO2max in sub-elite athletes but is unlikely to lead to improvements in VO2max in elite athletes (Acevado and Golfarb, 1989). Training at this intensity appears to be important for increasing the %VO2max at which the LT occurs i.e. allowing you race at a greater percentage of your maximum capacity (Sjodin et al., 1982; Neiss et al., 1992; Franch et al 1998; Carter et al., 1999).

The LT corresponds with an intensity that can be sustained for approximately 60 minutes. For distance runners this would equate to approximately 10mile race pace and for cyclists this would equate to approximately 40km race pace. The use of LT training may serve as a compromise between volume and intensity (Weltman et al., 1990), allowing a greater training volume, at an increased intensity than moderate/easy training, but with a reduced risk of overtraining than HIT sessions.

LT training leads to improvements in: aerobic energy pathways, anaerobic energy pathways, the anaerobic threshold and sustainable % VO2max, and lactate clearance. The LT is related to the % type I fibres (Coyle et al., 1991) and mitochondrial aerobic enzyme activity (Coyle 1995). Since type I fibres have the greatest concentration of mitochondria it seems logical that training that leads to the greatest stimulation of type I fibres and hence mitochondrial aerobic enzymes – the recruitment of type I muscle fibres reaches its peak at the LT – would be the best stimulation for increasing the LTVO2. In animal studies it has been demonstrated that training at 85%VO2 max was at least as effective at raising type I aerobic enzymes as 100%VO2maxtraining (Dudley et al., 1982). Since training at 85%VO2max can be performed for much longer and with reduced physiological stress than 100%VO2max this may be the optimum training intensity for raising type I aerobic enzymes.

Although, there is a slight rise in the level of catecholamines (Stress hormones) at the point of the LT. The concentration of catecholamines rises sharply at intensities above the LT. Therefore, training at the LT is the optimum training intensity for improving aerobic fitness, LT, and RE, whilst reducing the risk of overtraining associated with training at much higher intensities. Because the levels of catecholamines are much lower when training at the LT, than at higher intensities, it allows you to perform a much greater percentage of training at the LT, than you could at higher intensities.

Optimum benefits appear to occur when LT training makes up approximately 15-25% of total training volume (Bunc et al., 1989; Niess et al., 1992). Research into the training of elite runners, suggested that 25 mins of LT training per week was the minimum duration required to elicit an effect in LT running speed (LTRS) with optimum improvements in LTRS when LT training comprised 23% of all workouts (Niess et al., 1992).

LT training can be performed in one continuous effort, usually lasting 20-30minutes, or broken up into smaller efforts such as 3x10min at LT pace with 60 sec recovery.

References

Acevado, E.O. and Goldfarb, A.H. (1989). Increased training intensity effects on plasma lactate, ventilatory thresholds, and endurance. Medicine and Science in Sports and Exercise. 21, 563-568.

Bunc, V., Heller, J., Moravec, P. and Sprynarova, S. (1989) Ventilatory threshold and mechanical efficiency in endurance runners. European Journal of Applied Physiology. 58, 693-698.

Carter, H., Jones, A.M. and Doust, J.H. (1999). Effect of six weeks of endurance training on the lactate minimum speed. Journal of Sports Sciences. 17, 957-967.

Coyle, E.F., Feltner, M.E., Kautz, S., Hamilton, M.T., Montain, S.J., Baylor, A.M., Abraham, L.D. and Petrek, G.W. (1991). Physiological and biochemical factors associated with elite endurance cycling performance. Medicine and Science in Sports and Exercise. 23, 93-107.

Coyle, E. F. (1995) Integration of the Physiological Factors determining Endurance Performance Ability, in: Holloszy, J. O. [Ed] (1995). Exercise and Sport Science Reviews. Volume 23 American College of Sports Medicine series Baltimore: Williams and Wilkins. 25-63.

Franch, J., Madsen, K., Djurhuus, M.S. and Pedersen, P.K. (1998). Improved running economy following intensified training correlates with reduced ventilatory demands. Medicine and Science in Sports and Exercise. 30 (8), 1250-1256.

Niess, A., Rocker, K. and Steiacker, J.M. (1992). Training, aerobic lactate threshold and competition results in elite distance runners during a period of two years. Medicine and Science in Sports and Exercise. 24 (No 5 Suppl) # 735, pS123.

Sjodin, B., Jacobs, I. and Svedenhag, J. (1982). Changes in blood lactate accumulation (OBLA) and muscle enzyme after training at OBLA. European Journal of Applied Physiology. 49, 45-57.

Weltman, A., Snead, D., Seip, R., Schurrer, R., Weltman, J., Rutt, R. and Rogol, A. (1990) Percentages of Maximal Heart Rate, Heart Rate Reserve and VO2max for Determining Endurance Training Intensity in Male Runners. International Journal of Sports Medicine. 11, 218-222.

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