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Estimating Lactate Threshold
by John Hughes, coach
John Hughes is director of the UMCA, has been certified by the NSCA as a personal trainer and by USA Cycling as a coach. Learn about Hughes’ coaching at www.coach-hughes.com.
You can use a time trial to estimate your lactate threshold.
Pick a course that will take you 30 - 60 minutes to complete. The course can be flat or a consistent climb, preferably with no stop signs. Warm-up thoroughly (at least 30 minutes) and then ride the course as fast as possible.
During the time trial, keep an eye on your pulse monitor and estimate your average heart rate. If your time trial takes 30 minutes, your average heart rate will be very close to your LT. If it takes an hour, your average heart rate will be slightly below your LT. Multiply by 1.03 to estimate your LT.
Note your time, average speed and average heart rate. Repeat this test every 4 - 6 weeks to gauge your progress.
For a detailed explanation of the onset of blood lactate accumulation see Derchak & Tanner, "The 'Anaerobic' Threshold", UltraCycling, May, '99, p. 25-6,. Available in the Back Issues
Intensity Training | Heart rate training zones ]