Triathlon Lactate Threshold: Interval Training for the Bike
When training for the bike leg of a triathlon, consistent stressing of the body’s lactate production mechanism is the key to achieving a faster race pace on the bike and a smoother transition from the bicycle to the run. If you don’t know too much about the lactate threshold, click here for a previous article on the topic. Unfortunately, it can be difficult to train at lactate threshold for long periods of time, such as the time required for completion of a 40K Olympic distance cycling time trial. This is because the body buffers lactic acid by combining lactic acid’s hydrogen ions with carbon dioxide (for subsequent transport in the bloodstream and removal as carbon dioxide at the lungs).
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A good approach to this paradox is to spend small amounts of time at lactate threshold. By pushing at the proper intensity for 2-5 minutes, you can gradually increase the body’s tolerance to lactic acid and the body’s ability to utilize lactic acid as a fuel, while training the body to work at higher levels of energy output while producing less lactic acid.
As your lactate tolerance rises, the goal is to eventually “string together” these short lactic acid threshold intervals to produce one long race pace intensity effort.
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Find a trail, route, or road that is relatively flat (occasional rolling hills are OK). Warm-up spin for 10 minutes.
At the first mile marker after completing the warm-up, increase by 2-3 gears and stand to sprint as hard as possible for 30 pedal strokes. This will initiate production of lactic acid.
After the standing sprint, sit and reduce the gearing so that 90RPM or more is possible. Maintain the “burn” in your legs, pushing at 85-95% all the way to the next mile marker. Depending on how fast you’re riding, this will be a 1.5 to 4 minute interval.
As you reach the next
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Repeat the standing sprint to seated time trial effort for the next mile. Perform 4-10 intervals, switching back and forth from lactate threshold to easy pedaling every mile.
Do this workout once per week for 2 weeks. After 2 weeks, choose one of the intervals and perform a 2:1 work rest interval, meaning that you will push hard for 2 miles instead of just 1 mile (on only *one* of your intervals) and rest for the normal 1 mile. So, if you’ve been performing 8 intervals, with eight 1
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The next week, reduce the interval count, again linking two 1 mile segments together. Continue to keep your rest intervals at just 1 mile.
Continue to “string together” your lactate threshold efforts every week. By the end of 2-3 months, you’ll be able to maintain a much higher race pace intensity, without burning out before the end of the time trial.
Remember to allow adequate rest and recovery after intense interval training, and you’ll see great performance results!
If you want more workouts, or want your entire season’s workouts for every single day of the entire
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Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor s and master s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program
...the GH secretory response to exercise is related to exercise intensity in a linear dose-response pattern. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11960957&dopt=Abstract It would appear that the duration of a bout of maximal sprint exercise determines the magnitude of the HGH response http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12137178&dopt=Abstract GH secretory ...
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at [mailto:elite@pacificfit.net]elite@pacificfit.net.