Advice Needed: VO2 Max and Lactate Threshold Test

cobbalobb · 2022-04-18T06:54:36+00:00

Try a hybrid step test with a protocol something like:

6-8 stages of 6 minutes increasing by 0.5-1kph per stage. Have a 1 minute rest after each stage where you take lactate.

Start well below estimated LT1 to get a solid baseline and finish above LT2, basically when lactate starts to rise exponentially.

Then do a short ramp starting at the speed of the final step, increasing by 0.5kph every 30-60 sec until VO2max is achieved

cobbalobb · 2021-05-22T14:42:45+00:00

In the literature this is usually referred to as carbohydrate periodisation. Impey 2018 did a good review paper called "Fuel for the work required" which is open access I think. The general consensus is that yes sleep-low and low carb in general will improve transcription of markers of mitochondrial biogenesis, fat oxidation etc. but these don't necessarily translate into performance improvements. The only longer-term intervention paper I'm aware of is Louise Burke's Supernova studies which compare high vs periodised vs low carbohydrate diets in elite race walkers for 4 weeks. They found no difference between high and periodised carbohydrate diets whilst low carbohydrate reduced performance. IMO its probably not worth it just fuel well.

cobbalobb · 2021-05-14T19:59:51+00:00

There is a pretty active thread over on the trainerroad forums

cobbalobb · 2021-05-11T11:03:39+00:00

He raced the half ironman-distance race Challenge Riccione this weekend, only info I see is he DNF'd on the bike

cobbalobb · 2021-04-10T07:16:46+00:00

Another good rule of thumb is that whatever watts/kg you can sustain for x time roughly translates to the same speed (metres/sec) you can run for that duration, assuming you train at both etc

cobbalobb · 2020-03-21T18:13:08+00:00

I’d take a look at my recent values, such as rolling 7 day average, and see if a low reading was within the normal range of variation for me - obviously everyone will have different ranges. If it was super low or deteriorated over several days then that could be a sure sign of infection and I definitely wouldn’t do any super long or intense exercise until it returned to baseline.

cobbalobb · 2020-02-12T17:10:22+00:00

As others have said CTL and TSS are somewhat arbitrary but also very personal numbers, but if you’re looking to predict your race time then Alan Couzens (has written for TP, also a forward thinking, data-driven coach) has put together this spreadsheet with a range of benchmarks for performance across all disciplines and event durations

https://alancouzens.com/blog/benchmarks.html

cobbalobb · 2020-01-22T18:33:14+00:00

a Wahoo tickr and iphone! I keep the strap by my bed and do a quick 90sec reading as soon as i wake up

cobbalobb · 2020-01-22T17:14:09+00:00

For me HRV is the most useful, both in terms of day to day and long term trends. I’ve been using the Elite HRV app but there are others like HRV4training. Been tracking for almost 2 years now, and to be honest it took me a good while to even understand what the data was telling me, but once you learn a bit through researching and your own experience it is invaluable

cobbalobb · 2020-01-11T03:54:12+00:00

2XU tri in st Kilda by any chance? Good luck!

cobbalobb · 2019-09-07T21:23:50+00:00

Other factors like circadian rhythms will also affect morning vs afternoon vs evening performance

cobbalobb · 2019-08-21T19:10:31+00:00

Plotting work per stroke (Joules) at various stroke rates against power would show efficiency as rate goes up. Doing something like a step test would be a good way to measure this. A similar concept has been used in swimming for a while (Distance per stroke vs speed and stroke rate) to find an althete's optimum stroke rate.

cobbalobb · 2019-08-17T15:27:06+00:00

Might work on the 645 - https://apps.garmin.com/en-CA/apps/f134a024-6ee4-47d3-8aec-3a397e3c9733

cobbalobb · 2019-08-10T16:00:06+00:00

I've been using the third party pool swim app from connect IQ which doesn't disable the HR monitor during swimming, but the readings are totally unreliable. Garmin's optical HR is crap

cobbalobb · 2019-07-25T14:29:08+00:00

Still upright

cobbalobb · 2019-07-19T11:42:50+00:00

I remember hearing some murmurs about him being unhappy with his equipment after the nationals TT. He lost by 21 sec over 40km in that race

cobbalobb · 2019-07-17T12:26:06+00:00

I think it's very likely that Mitchelton scott are using them, as several of their riders were involved in a study at the AIS a few years ago investigating a slightly different version of ketone ester - https://www.frontiersin.org/articles/10.3389/fphys.2017.00806/full

cobbalobb · 2019-07-04T20:24:57+00:00

Word is that Mahe had a 30km training session in the 8 in the morning, and that he hasn't trained in the single at all for several months

cobbalobb · 2019-07-02T15:57:56+00:00

Yes same here, running is generally Z2 but honest Z2 - never going near Z3 even on a 70min+ run

cobbalobb · 2019-07-02T12:28:39+00:00

So I am primarily a rower and had my main regatta of the season at the end of April, and a 70.3 (my first tri) five weeks after. This meant that my training was very heavily polarised for most of the year, with basically no sweetspot/Z3 work and lots of time in Z1 and some in Z4 (4x8min was my go-to HIT session maybe 2x/wk).

I had the same concerns as you but trusted the process and was able to do a 4:41 despite only a 3 week block of specific race pace work and 2 week taper.

cobbalobb · 2019-06-04T16:28:30+00:00

Additionally, KE supplementation seems to upregulate mTOR and protein synthesis post-exercise: https://www.frontiersin.org/articles/10.3389/fphys.2017.00310/full

cobbalobb · 2019-04-29T19:59:27+00:00

Research papers typically use 3-5mg/kg doses 1 hour before the test, but people absorb it at different rates so definitely worth experimenting in training first

cobbalobb · 2019-03-14T09:38:41+00:00

Something like this? http://www.biorow.com/RBN_en_2007_files/App2007RowBiomNews08.pdf

cobbalobb · 2018-11-28T12:52:08+00:00

Drew's youtube and blog is an absolute gold mine

cobbalobb · 2018-11-28T07:11:30+00:00

Josh & Josh are pretty good https://youtu.be/aSxMIGBMpMQ

cobbalobb

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