Pickup up from the other thread…
Not sure where you are getting that, but I know you are more interested in lactate testing (and I don’t pay much mental attention to lactate).
Listening to Dirk Friel’s interview I heard San Millan say:
- Pogacar’s lactate clearance is world class
- Pog’s curve is very flat and starts at 0.6
- when Pog is at 1.2, a typical world class rider is at 3.0
- when Pog is at 3.0, a typical world class rider is at 6.0
From listening to several San Millan interviews, it seems to me he doesn’t pin it down to specific lactate values. Its depends on your curve. The zone 2 in the 2014 article appears to be above Aerobic Threshold because it involves energy from both fat and carbs (so it doesn’t appear to be Seiler’s zone 1 which is below aerobic threshold).
In the context of Pogacar he states:
- several days a week train in zone 2
- several days a week either train the glycolytic capacity or build glycolytic training into a zone 2 session
which brings to mind another San Millan article on the TP blog in which he states:
“Therefore to improve lactate clearance capacity, and although totally counterintuitive, it is key to train those slow twitch muscle fibers to stimulate mitochondrial growth and function as well as increase MCT-1 and mLDH.”
and
“Training at lactate threshold is essential to improve glycolytic fibers and their machinery (our “Turbo”) and to upregulate the number and function of glycolytic enzymes as well as to increase the number of MCT-4 transporters necessary to transport lactate away from fast twitch fibers to then be cleared by slow twitch fibers.”
Source: What is Lactate and Lactate Threshold
This message is also referenced in the Zone 2 training article mentioned above:
“Therefore, lactate is mainly produced in fast twitch muscle fibers which then, through a specific transporter called MCT-4, export lactate away from these fibers. However, lactate needs to be cleared or else it will accumulate. This is when Type I muscle fibers play the key role of lactate clearance. Type I muscle fibers contain a transporter called MCT-1 which are in charge of taking up lactate and transporting it to the mitochondria where it is reused as energy. Zone 2 training increases mitochondrial density as well as MCT-1 transporters.”