Lactic Threshold?

<[email hidden]> schreef in bericht
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Quoted message said:

Trying to figure out lactic threshold,
warm up for 10 mins,
ride at race pace for 30 mins, start hear rate monitor after the first
10 mins.
get my average heart rate.. then what? is that my threshold?
then how do i train and race to this mark? Stay above? Stay on it?

your lactic threshold is the heart rate that you keep for a period of time
(i.e. 40 km/1 hr) without building up lactate. Example: I can do a 40 km
time trial - during summer - at a heart rate of 165 bpm in approx 60 mins.
If I seriously try to reach above the 165 bpm, it will not take 5 mins
before my legs explode and I collaps.

out average heart rates are about the same, so if i go above my average
i will bomb out early?
Then the next question is how can i ever go faster, as every time i
would want to go harder and faster i can only go at a maximum of my
average heart rate.
Do i have to make my body get fitter and more efficient?
What is the ideal training zone if i know that my average HR is 160 bmp?

[email hidden] schreef:

Quoted message said:

out average heart rates are about the same, so if i go above my average
i will bomb out early?
Then the next question is how can i ever go faster, as every time i
would want to go harder and faster i can only go at a maximum of my
average heart rate.
Do i have to make my body get fitter and more efficient?
What is the ideal training zone if i know that my average HR is 160 bmp?

Your question is a valid question, but when I rephrase it, it says
"what is training all about"? Well this is what training is about:
- Increasing the amount of time during which one can perform at ones
lactic threshold
- Increasing the lactic threshold towards ones max. heartrate.

I would suggest to do some further reading (book) on the principles of
training or to seek advice from a trainer. The slowtwitch forum is an
ideal internet source of knowledge.

So if my lactic threshold is 160 (just my average heart rate)
And training you are not meant to go over your lactic threshold or that
is when fatigue will set into your muslces.
How can anyone ever increase their threshold without ever going over
it, because training sites have said not to go over this limit? Why?
Have i missed something in the threshold training?
Also i have had my heart rate watch for a month. I started out with a
max rate of 163, now it is up to 168, just by trying to sit on 160 as
my resting and a comportable pace (running), then when i go a bit
faster and look at my watch it is hitting 168, and i am maxed. Should
i be trying to train above 160 all the time?

Quoted message said:

So if my lactic threshold is 160 (just my average heart rate)
And training you are not meant to go over your lactic threshold or that
is when fatigue will set into your muslces.
How can anyone ever increase their threshold without ever going over
it, because training sites have said not to go over this limit? Why?
Have i missed something in the threshold training?
Also i have had my heart rate watch for a month. I started out with a
max rate of 163, now it is up to 168, just by trying to sit on 160 as
my resting and a comportable pace (running), then when i go a bit
faster and look at my watch it is hitting 168, and i am maxed. Should
i be trying to train above 160 all the time?

You have to train at a lower hr so that your heart gets strong at the
lower level, then you will find that your heart will improve and your
ability to train below your hr threshold will improve. For instance, it
is probably very easy for you to go above your lactate threshold, but if
you improved your lower numbers (hr wise) you will see that it takes
much more effort to get to or above your lactate threshold. You
probably should be training somewhere down in the 142-148 range.

Here is an article written by Mark Allen, that you might find helpful.
Remember that Mark Allen used to push his range in every workout, until
he realized what a difference working at a lower range could do for him.

http://www.markallenonline.com/heartrate.asp

thanks, i will give it a go!
will try training at 140bpm most of the time and save mrh for speed
work and see how that goes.