As this thread was interesting and useful to read, would like to share my testing data as well.
Context: I was heavily influenced to take up lactate testing by the success of Marius Bakken, Ingebrigtsen brothers and, lately, Norwegian triathletes. Their focus on intensity control seems as one of the key factors enabling them to maximise their volume at both high and low intensities, and making sure that they do not overtrain. On a personal level I do not enjoy suffering in noncompetitive environment (only in races), hence any testing means that involve maximal or close to it efforts are something that I would like to avoid. It also means that I could be “undertesting” and unable to clearly evaluate my fitness markers. Now, lactate is by no means foulproof as it usually involves just a single measurement every X minutes, however, you can always redo measurement if it is suspected to be incorrect and you can confirm your test numbers by testing during workouts to see if you are in the target intensity zone.
I am currently at around 86kg (190lbs), so results are low in both absolute in relative terms. The first test comes after 6 weeks of easy riding which comes after around 2 years of very sporadical running and cycling.
From the first test until the third I averaged almost exactly 10 hours per week of cycling. Distribution of it can be found below. Majority of hours was easy riding on trainer from 155 to 180 watts (increased throughout time), some light commuting and workouts. I would usually do two workouts a week and they would be pretty similar, something like 20’ @ LT1-20w + 5 x 5’ @ LT2. As mentioned, I do not like to force myself in workouts, hence RPE in absolute majority of workouts was 6/10.
Throughout time as my fitness got better, I was able to slightly increase intervals volume by maybe 20-30%. After the second test where my LT1 and LT2 were extremely close, I split focus between more LT2 work (30-40 minutes per session in intervals from 5 to 12 minutes and 5-3:1 work:rest ratio) and work above LT2 (which historically was neglected), where it would be something like 2 x 20’ @ LT1-20w + 5 x 3’ @ 110-115% of LT2 with equal rests.
Most of work was done at low/low-ish cadences (erg mode on trainer) as I feel that muscular endurance is major limiter for me, while more general parts of cardiovascular fitness are better developed by my previous running experience. There were no planned down weeks, I was focusing on just having nice and steady build, however, there were few minor interruptions due to life. I found HRV data from FR955 to be useful tool to confirm my own feelings and preventing me from training/forcing issue at some points where I may have done too much if I did not have an objective HRV measurement reinforcing the message that maybe it’s better to take it easy today
From my experience I am also not good with sudden training overload as I cannot recover properly, hence for me it’s better to keep steady training/life stress instead of going for hard-hard-easy or similar approach (in terms of microcycles). This seems to be consistent with some studies on recovery differences betwen more ST and FT athletes. I have had opportunity to test my muscle fiber composition in quadriceps three years ago. It was roughly Type 1 - 40%, Type 2A - 45, Type 2X - 15%. Test was after 5 days of no sport activities, so type 2X is probably lower on a daily basis and I would expect whole distribution to have shifted somewhat to more oxidative side.
At the moment, I would calculate my LT1 as 290w (as it rises from 1.3 to 1.8 from 290 to 310 watts) and LT2 as 330w.
Note: 20 minutes warmup with 6 minutes steps and 1 minute breaks in between each step. Lactate tested from finger with Lactate Pro2. For test #2
I am not continuing tests after I get >1mmol jump per step since I am only interested in identifying LT1/LT2.
To illustrate power at threshold relation with maximal power on 12/31 I was able to hold 15’ @ 370w and (perhaps wrongly) expect that in race situation I would be able to hold those additional 5’ until 20’. As mentioned, I do not like to suffer in training. Lactate after 15’ was at 9.2 mmol. At that point I was at slightly lower fitness than at testing #3
Thank you all that have contributed to thread, it’s a very interesting read.