Up until now I have estimated my lactate threshold using my age and resting heart rate (31 and 54), giving me a lactate threshold of 155 on the bike and 160 for running. I want a more accurate measure of lactate threshold so that I know exactly what my training zones should be. I don't feel very confident going out and doing my own field testing to determine this, so I am going to a Sport Science institute in a few weeks. They don't, however, calculate lactate threshold. They calculate VO2 max. Is this going to be useful for me in determining my training zones?

As you are aware, ERacePlanner software does provide advice on calculating or estimating your Lactate Threshold Heart Rate. You've indicated your estimated HR values using the calculation method.

What have you got to lose by doing the "step-test" method, on a stationary bike trainer or treadmill? This may help validate the calculation you've already done.

You can then also consider how a given intensity "feels" for a workout as advised. Does your calculated Run Zone 2 allow you to run comfortably at a conversational pace, for your long run? Is zone 3 "Comfortably Hard"?

In your message, you indicate that you "want a more accurate measure of lactate threshold so that I know exactly what my training zones should be" which is what we certainly recommend as our first option. That is to have a lactate test done - not a VO2 Max Test.

Information can be gained from the VO2 max test data, that MAY help determine your anaerobic (or lactate) threshold, but that isn't the point of that test. I suggest you find a local coach or sports lab to carry out a lactate test for you on the bike and on the run, to ensure you have the correct values for each sport.

If you do the step-test and compare it to the calculation method, then end up having a lactate test done, please let us know just how close the estimations were to the (latate) test results. Thanks,

CoachKev

Thanks for the help. I have decided to cancel my VO2 max test and try the 'step-test' like you have recommended.

On another note, I am having a bit of trouble with my biking. I have my bike on a trainer and it is very difficult for me to maintain the suggested 90-95 RPM's for an endurance ride, usually 75 minutes. I can hardly maintain this pace for 1 minute. Are my legs not strong enough to maintain the proper pace? It is also hard for me to get my heart rate high enough to reach the desired zones, even the zone one heart rate of 116-132. Could my zones be way off? Could I have possibly a much different lactate threshold for running than for biking. I subtracted 5 beats per minute from my running lactate threshold to calculate my biking lactate threshold. My running number seems to be working quite well. Do you have any thoughts on this?

Ada

Ada,

Cadence on the bike trainer. Having difficulty to maintan 90+ RPM on the bike could come from too high a resistance setting on the trainer itself, or gearing on your bike is to high (for your current fintess and cycling ability level). If your trainer resistance setting is adjustable, go to the easiest setting &/or try easier gearing on your bike, if possible. Can you pedal at 90-95rpm out on the road?

My thoughts on HR, or the possible difference between bike and run AT HR values; You've used a "calculation" to come up with the run ATHR and then deducted 5 bpm for cycling, which is generalization that works most of the time. That said, I've tested athletes, usually from a running background, who have Bike ATHR values significantly lower than running - such as 20-30 beats lower. This is why specific testing for each sport is advised as the most accurate.

I think a step-test on the bike (while observing HR and breathing rate) will be an easy process that may give you a better idea of where you Bike AT HR really is.

Judging by your comments on the bike trainer and then the HR concerns, I feel you may be a more efficient runner than cyclist and if so, lactate testing for cycling would be the first choice (in testing) at this stage.

Hope this helps.

CoachKev