When training for the cycling leg of a triathlon, constant stress on the body’s lactate-producing mechanism is the key to achieving a faster race pace on the bike and a smoother transition from bike to run. . If you don’t know much about lactate threshold, click here for a previous article on the subject. Unfortunately, it can be difficult to train at lactate threshold for long periods of time, such as the time required to complete a 40 km Olympic distance cycling time trial. This is because the body buffers lactic acid by combining the hydrogen ions from lactic acid with carbon dioxide (for further transport in the bloodstream and elimination as carbon dioxide in the lungs). To expel this CO2 and maintain a physiologically normal blood pH, you must maintain a level of ventilation which can be quite difficult. Plus, that acid burn just *hurts*!
A good approach to this paradox is to spend small amounts of time at the lactate threshold. By pushing at the right intensity for 2 to 5 minutes, you can gradually increase the body’s tolerance to lactic acid and the body’s ability to use lactic acid for fuel, while training the body to work at higher levels of energy output while produces less lactic acid. acid.
As your lactate tolerance increases, the goal is to eventually “chain” these short lactic acid threshold intervals to produce a long race pace intensity effort. Here is a series of sample interval training exercises that will allow you to achieve this adaptation:
Find a trail, route, or path that is relatively flat (occasional rolling hills are fine). Warm-up spin for 10 minutes.
At the first mile marker after completing the warmup, shift up to 2-3 gears and stand up to run as hard as possible for 30 pedal strokes. This will start the production of lactic acid.
After the standing sprint, sit down and downshift so that 90 RPM or higher is possible. Keep the “burn” in your legs, pushing 85-95% to the next mile marker. Depending on how fast you are going, this will be an interval of 1.5 to 4 minutes.
As you get to the next mile marker, slow down and maintain the same cadence, working at about 55-65% effort. This is your rest interval, and it will last all the way to the next mile marker.
Repeat the standing sprint to the seated time trial effort for the next mile. Perform 4 to 10 intervals, alternating between lactate threshold and easy pedaling every mile.
Do this exercise once a week for 2 weeks. After 2 weeks, choose one of the intervals and do a 2:1 work/rest interval, which means you’ll be pushing hard for 2 miles instead of just 1 mile (only on *one* of your intervals) and will rest during the normal mile . So if you’ve been running 8 intervals, with eight 1-mile runs and eight 1-mile rests, you’ll now do one 2-mile run and six 1-mile runs, with seven 1-mile rests.
The next week, reduce the interval count, again joining two 1-mile segments. Please continue to keep your rest intervals to just 1 mile.
Continue to “chain” your lactate threshold efforts each week. By the end of 2-3 months, you will be able to maintain a much higher race pace intensity, without exhausting yourself before the end of the time trial.
Remember to allow adequate rest and recovery after intense interval training, and you will see great performance results!
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