Been doing some lactate reading…cuz I like rabbit holes…?
Narrowing in on my perceived “problem” of weak Threshold/Over-Under work – it’s not hitting power levels which destroys me, it’s the lactic acid, esp. the repeated first 30 seconds of over–>under.
I’m ok on lactate tolerance but horrible on lactate clearance.
(But is it a matter of blood clearance and/or muscle clearance?!)
Several contributing factors include:
- I have barely any long slow endurance/Z2 training which increases the capillaries, leading to an increase in clearance (as well as a decrease in production(?)). It also develops mitochondria (aka oxygen utilization).
- I am barely, if at all, fat adapted = more pyruvate production → more lactate production.
(again, result of very little long slow endurance/Z2 training) - I have naturally low iron levels which could mean I have a lower count of red blood cell (oxygen utilization).
- I’ve trained mostly my anaerobic capacity → lower lactate threshold.
(result of the past few years riding single speed: short, sharp bursts @ 120-150% FTP)
I can now see clearly why long time professional racers can ride at a high percentage of their VO2max, it’s all the years (10+) spent doing Z2 training.
Solutions?
Do more Z2 training and less Z6 efforts.
Do more Threshold/O-U training.
Increase MCT1 (w/ Z7 intervals?).
Take iron supplements.
