Athletic Lactate Training for Endurance Sports
Lactate training is a key component of endurance sports, particularly for efforts lasting longer than 10 minutes. One of the most effective ways to improve performance is by training at or near the lactate threshold (LT). There are two primary approaches: continuous effort and interval efforts. Each method has distinct advantages and plays a role in a well-structured training plan.
Continuous Effort vs. Interval Efforts
When the training goal is to increase pace at lactate threshold within a limited time frame before a target event, interval training is often the preferred method. It allows athletes to push their lactate threshold higher in a shorter period. However, the trade-off is that the duration for which this new threshold can be maintained is shorter than if the same improvement were achieved through continuous threshold training.
Why Continuous Threshold Training Requires a Lower Pace
Continuous threshold training requires a lower overall pace because lactate and heart rate levels gradually increase over time. If the pace is too high, lactate levels will exceed the threshold, leading to muscle fatigue and reduced training effectiveness. To sustain a prolonged effort near the lactate threshold, the athlete must maintain a pace that keeps lactate levels stable.
Why Interval Training Allows a Higher Pace
Interval training incorporates breaks that allow lactate levels to partially clear before resuming the effort. This enables athletes to train at a higher pace without exceeding the threshold. Because the accumulated lactate is periodically reduced, the athlete can sustain a faster effort than they would be able to in a continuous session.
How to Structure a Training Plan
A good training plan incorporates both interval and continuous sessions:
- Early in the training block: Intervals are a great way to introduce faster-paced efforts while keeping lactate levels in check.
- As training progresses: Once sufficient volume is accumulated just below the lactate threshold, the athlete can transition to more continuous threshold efforts.
- For race preparation: Continuous efforts are particularly valuable for runners, as they prepare the body to sustain a strong pace on race day.
Video Resource
For a more detailed explanation of these concepts, check out this video: Understanding Lactate Training