Lactate Threshold and VO2 max as I understand it

   I recently scheduled a visit to the Fitness Institute of Texas for an evaluation of my running and fitness performance. They measured my height, weight, body fat percentile, heart rate, maximal oxygen uptake (VO2 max), and lactate threshold (LT). It was a very informative session that included a consultation with the director of the institute. Besides bio mechanics, VO2 max and lactate threshold are the two best indicators of potential performance of an athlete.  I will talk a little bit about lactate threshold and VO2 max and how it relates to my training.
   When you exercise, in this instance run, your muscles produce lactic acid as a result of glycolysis. The more intense the run the more lactic acid is built up in the muscles. Fatigue sets in when there is an over abundance of lactic acid in the muscles and they cannot properly contract. LT occurs when lactic acid spills over into the blood stream and can be measured for performance purposes at the rate of heart beats per minute (HR).  Running right at your LT level will allow the endurance athlete to maintain speed and stave off fatigue for a longer amount of time than running past your LT.
   Another important factor is a runners VO2 max. The more intense the exercise activity the more oxygen the body requires to perform that activity. In other words the harder you run the more labored your breathing. VO2 max measures the maximal oxygen that the body takes in per minute. This number is recorded alongside HR to predict future performance. If the body was a car then VO2 max would be the miles per gallon. For a novice athlete the VO2 max can be increased by about 20% with training. The more experienced athlete will see only minimal change in their VO2 max. 
   Testing for these numbers is done in a controlled environment like a sports lab. While running on a treadmill the athlete wears a heart rate monitor. The speed of the treadmill is periodically increased to raise the intensity level of the session and to increase the heart rate of the participant. After warming up the test administrator checks the lactic acid level in the blood periodically by pricking the earlobe. Once LT is reached then the athlete dons a headpiece that holds the breathing tubes in place. The amount of oxygen the body takes in is measured this way at maximal effort.

With these numbers I am now able to tailor my training to produce better results at my races.

My Stats are:

•  35 years old
• 195 lbs
• 16.8 % body fat
• VO2 max 45 (mL/kg/min)
• LT occurs at HR of 165
• LT also occurs at 87.5% of VO2 max

After consulting with the fitness director I now have a more direct method of performing better. Out of all of these stats the percentage of my VO2 max that I hit my lactate threshold is the best. My main goal now is to raise my LT level while simultaneously lowering my body fat percentage. Based on this test on my best day, optimal weight, body fat % and racing conditions, I could run a 3:15 marathon. Currently my stats predict a 3:26 marathon. Although many other factors go into the final outcome of a race this information is definitely a confidence booster. I feel better equipped to make the most of my training.

In: Texas Tri Series

  After much debate and internal wrangling I have decided to compete again in the Texas Tri Series. I think I want to try and compete and not just race in these events. So it's time to get to work. My training is progressing nicely and I feel that compared to last year I am ahead of the game. I am swimming and running more than last year so all I need to do is get the cycling volume up to par. Now that spring is here it is time to ride.
  My running group that I was in didn't work out for me so for now I am running solo. With my work and school schedule I need the flexibility of running on my own to make it all fit into place. For example my group used to do their long runs on Saturdays which meant I would ride on Sundays. I know a lot of Triathletes who prefer to train in the order of events. Now that my training schedule is more malleable I can swim on Friday, ride on Saturday and run on Sundays. If I feel like it that is.
  I recently had my Lactate Threshold and VO2 max tested at the UT fitness center. My next post will detail that experience a little more. For now I am off to swim at the beautiful Gregory Gym aquatic center.