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Biking Faster: Lactate Threshold

✅🚴‍♀️✅FASTER BIKING SERIES PART 2‍✅🚴‍♀️✅
author: Coach John Hill

In part one, we discussed the benefits of increasing of VO2max numbers and why it is important to get these numbers as high as possible. Today, we will talk about the second factor to increase your average speed, lactate threshold.

Lactate threshold is the point at which lactic acid starts to accumulate in the blood faster than it can be removed, usually beginning around 85% of maximum heart rate. The advantage to the endurance athlete is that the higher our lactate threshold, the longer we can go at high intensity.

How do we raise our lactate threshold? Once again, interval training becomes or best ally; by doing intervals for 2-3 minutes at 5-7 beats above your threshold level (85% of max HR), we teach our body to clear the lactic acid faster for quicker recovery.

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✅🚴‍♀️✅
DRILLS FOR LACTATE 
THRESHOLD IMPROVEMENT 
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STEADY STATE INTERVALS
After a good 15 minute warm up, ride 10 minutes at 3-5 beats below your LT (Lactate threshold), recover with an easy spin for 10 minutes, then repeat 2 more circuits. Once you’re comfortable at this level do two twenty minute sets at 3-5 beats below LT then recover for 20 minutes,eventually what we are shooting for is a 30 minute effort at just below LT. This will build a strong base to increase the lactate threshold at a fairly rapid rate.

UP AND DOWN INTERVALS
This workout combines both LT and VO2 max training to simulate the effort you need while reading on a hilly course, where you have to push beyond you lactate threshold for short bursts then recover quickly
1. Warm up for 10 minutes at a moderate pace 
2. Pick up your pace to your LT heart rate and hold that place for 5 minutes 
3. Push to 3-5 beats above LT for one to two minutes then drop back down to LT. 
Do 3 cycles for a total workout of 18- 20 minutes

🤩🤩🤩WHOOP WHOOP! 🤩🤩🤩
Want more: Check out our 
Faster in 5 Weeks Online Program Bike Program
www.bonniekissinger.com/bikefasterin5

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Strong is: Hop scotching through the crap show of life to ROCK OUT your 4k swim

❤️👊🏻💥 Life can be so hard somethings.

We have sons that struggle with mental health ... suicide thoughts and emotional pain is not as uncommon as we’d like to think. Seriously, being a mom is sooo tough. 💔Sometimes your heart seems to get pulled out your nose. 💔Relationships are tough. 🦠Managing our own crazy can be tough. Working on personal growth can really leave you feeling naked and ultra vulnerable.

🏊‍♀️So getting your tail to the pool or where ever can be a big effort. Especially as moms and bread winners, role models and the like ... we have to put the game faces on. Play like we are ok.

So for those of you who aren’t quite ok. ❤️❤️ Or just not ok ... hang in there. Try and reach out. Find someone you can say stuff to.

Today I was talking w someone who’s just starting out in tri. We know each other decently. She’s a real / honest / no drama kinda of girl. She said ... “swimming is your safe place, just don’t think of any of the bs”. And it really hit home. Swimming is my safe place. I’m not super fast. I’m have severe swim anxiety. But I’ve conquered all that. I’ve heal a nice portion of my soul in the pool and open water.

I’m doing this crazy challenge of 100x100s Jan 1. Which is kinda silly as I have a needy shoulder. Hahahaha. And right now I swim about 6 times a month. I haven’t same more than 2000 in a hot min. Like since IMTX18. Hahahaha. Omg. However. I do a lot of strength work and yoga/swim stuff.

🐠🦈AND I ROCKED THE HELL OUT IF THIS SWIM. 🐳🐡

👊🏻💥AND ROCKED THE HELL OUT OF LIFE for 1:25:34.

And that just helped me bounce back to feeling so much stronger and capable. I showed myself that ... yep. I’m stronger than what I was feeling.

So ladies. When you are feeling low. Defeated. Drowning w life or whatever. Keep your head up. Reach out. And show up. Get your mind right. Just for that workout or even 5 minutes. Whatever. Do the best you can, w putting all things to the side.

Oh. And I did some SUPERWOMAN Breathing!!! 5 minutes and BOOM!!! 💥🏋️‍♂️💥🏋️‍♂️💃

TRAINING NOTES:

  • 8 x 500, RI 0:30 (no swim tools or aids)
  • Pacing work. I worked to keep my mind with "calm and strong", working to have a nice solid pull each stroke.
  • I began to practice nutrition. Each 500 I would stop for 30 seconds for a drink. First couple of 500s I used 20oz of water with Liquid IV, 500mg Na, 400 Mg Potassium. The 2nd half of the swim I used my bike blend of Infinite. I didn't like this as much and burbed it up a bit. I will go with Liquid IV next time for the duration and perhaps Glukos Gels for calories.
  • My right shoulder and pinkie finger was numb/achy for the 3rd 500. But I worked on form and that went away.
  • My nose was INCREDIBLY snotting after. My ears were blocked for a number of hours, probably due to the sneezing and what not. I will need to address this for longer swims in that pool. Finding a salt water pool would be a real good idea.
  • Shoulders were not sore at all the next day. I do a couple of different swim specific strength training workouts. 4 times a week optimally. 2-3 is required. Neck was a bit sore the next day. Though I would imagine that is because the 4k was done only breathing to the left. I was not able to get to every 3 due to heart rate not being chill enough.

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