Lactate Threshold and Heart Rate Zone Testing
sTRIve Triathlon Club will be offering, courtesy of Gordy Kacala, USA Cycling, USAT&F and former USAT Coach, Lactate Threshold Testing to all 2016 Club Members. The testing will consist of three sessions after which an individual's Heart Rate Training Zones will be determined.
Training zones are an integral aspect of any training plan no matter the source. Training within the proper zone will provide the athlete with an opportunity for improved performance.
While “power” (output performance) zones are the preferred alternative, few athletes can afford a power meter, or analyze the results of performance recorded by a power meter relative to the impact on their training plan. Therefore heart rate and perceived exertion zones are a viable alternative for training.
The testing will provide the athlete with their LT, as well as the following training zones:
The Lactate Threshold protocol test will consist of the following:
A. Warm-Up consisting of:
The sessions will last approximately 90 minutes in total and be conducted in the Sealed Air YMCA spin room. Athletes can use a spin bike or bring their own bikes and trainers. Athletes participating in the testing will need a heart rate monitor and the ability to ride at a high intensity for 20 minutes. A release waiver must be completed by each athlete prior to testing.
This testing is being offered free-of-charge to all sTRIve Triathlon Club members who are in good standing.
Training zones are an integral aspect of any training plan no matter the source. Training within the proper zone will provide the athlete with an opportunity for improved performance.
While “power” (output performance) zones are the preferred alternative, few athletes can afford a power meter, or analyze the results of performance recorded by a power meter relative to the impact on their training plan. Therefore heart rate and perceived exertion zones are a viable alternative for training.
The testing will provide the athlete with their LT, as well as the following training zones:
The Lactate Threshold protocol test will consist of the following:
A. Warm-Up consisting of:
- 20 minutes at endurance pace
- 3 x 1 minute fast pedaling at 100 RPM with 1 minute rest between intervals
- 5 minutes easy riding
- 5 minute all out effort
- 10 miunte easy riding
- 20 minute time trial (LT test)
- 15 minutes easy riding
The sessions will last approximately 90 minutes in total and be conducted in the Sealed Air YMCA spin room. Athletes can use a spin bike or bring their own bikes and trainers. Athletes participating in the testing will need a heart rate monitor and the ability to ride at a high intensity for 20 minutes. A release waiver must be completed by each athlete prior to testing.
This testing is being offered free-of-charge to all sTRIve Triathlon Club members who are in good standing.
