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Threshold zones based on race HR

  • 01-02-2010 12:00pm
    #1
    mloc123
    Registered Users, Registered Users 2 Posts: 9,454 ✭✭✭


    Can/should you estimate your lactate threshold and resulting zones based on a race or is this a special circumstance? The test method I am thinking of is the 30 minute test with average hr of the final 20 mins.


Comments

  • #2
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    The test you are doing is based on Friel I assume? As far as I recall, in one of the books, The Tri Bible or Going Long, Friel states that races can be used to estimate LT but the race needs to be longer that a certain timeframe. I'll double check tonight. Not much help but if you have either of the books you can double check also. There might also be something here or here

    Also, in the past I used past performances in races to guess LT and found it was within a few beats of when I did the test.


  • #3
    mloc123
    Registered Users, Registered Users 2 Posts: 9,454 ✭✭✭mloc123


    Yeah, I can't remember now where I read it. I have the tri bible at home which I will check later. Just wondering if my avg heart rate from my 5mile race yesterday would be a good estimate of threshold.. probably better than the current estimate I am working off anyway.


  • #4
    mloc123
    Registered Users, Registered Users 2 Posts: 9,454 ✭✭✭mloc123


    No. If you do a race to determine LTHR it needs to take about an hour. If it's 30 minutes then it needs to be solo workout TT. The reason why is we go harder when racing. Feel sorry for yourself when training so don't go as fast.

    Found my answer on Friels blog


  • #5
    tyler71
    Registered Users, Registered Users 2 Posts: 214 ✭✭tyler71


    Tried out the Conconi test on the track to estimate lactate threshold and corresponding pace and it worked very well - basically you start at a slow pace (say 10min/mile) then every 200m increase the pace by 15-20s per mile - keep doing this until you can't sustain the pace anymore. Calculate your average heartrate for each 200m (Handy to have a Garmin for this!) , plot against speed and the point where your heartrate starts curving up is your lactate threshold heartrate and your corresponding pace. You can also do this on a treadmill, but the pace won't correspond to your actual road speed. Ran at this heartrate/pace for a 10mile race yesterday (well, gave it socks for the last two miles) and got a PB :)


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