Training Notes: 18th September
Back in the lab with Fletch this week for a lactate and VO2 max check-in. Same protocol as always: 3 minutes on, quick ear lobe prick, then straight into the next 3 minutes, starting at 10 km/h and stepping up by 1 km/h each stage. Headline result was good news. Lactate threshold has nudged up by about 0.5 km/h, which is reassuring after a summer of slightly messy schedules and kid-wrangling. There were a few gremlins in the CO2 readings that muddied some secondary metrics, but the overall picture points up. I will take that as we pivot focus to Daytona 100.
On the heat front, I have been selected for a temperature-testing trial at Roehampton University. They are comparing skin sensors with core temperature sensors (yes, core!) at the extremes. Translation for the Badwater nerds: I get to run in a 50°C heat chamber and collect proper data. Most people would file that under no thanks. I cannot wait. I will report back once I have cooked myself scientifically.
Training was a bit travel-wobbly this week, but next week looks fun. I am heading to Switzerland to spend time with my Dad in the mountains. Mostly walking, with a few runs at altitude and on proper climbs to mix the load. Different stress, same goal.
Here's a picture of the lactate threshold graph giving a bit of a visual indicator of what the results look like.
Lactate Response and Heart Rate
A short note on the lactate test. You run for 3mins on a treadmill at a pace, then you jump to the side and a pin-prick of blood is taken from your ear lobe (it doesn’t hurt at all). You jump back on to the treadmill and another 3mins, this time 1 km/h faster - repeat again and again.
You go until that last full 3 min interval. If you are doing a VO2 then you might carry on for “one more” to see what your max is - might not complete that particular interval.
The results are pretty instant and your tester/coach will then explain them. The graph above is one of a few that you will get. The outcome is a specific pace for each training zone, no more guess work - accurate and measurable.
Bit more reading: Need to Know: Lactate Tests and Understanding Lactate Threshold And Heart Rate Training Zones
The mask is only worn for VO2..
Vital blood being drawn from my ear by Phoebe at OneTrack.