Use of Lactate Tests
to Guide Training
Genadijus Sokolovas, Ph.D.,
Global Sport Technology, Inc
www.globsport.org
What is Lactate?
• Lactic acid is a by-product of anaerobic
glycolysis, which takes place in muscle
cells during the high-intensity exercise
(non-oxidative way)
• The higher exercise intensity, the more
lactate is produced
• Normally, sprinters have higher peak
lactates than distance athletes
2
Why to Test Lactate?
• There are thousands studies and
publications showing that lactate is a
reliable parameter to monitor training
condition, long-term adaptation, and
fatigue.
• It has been shown that lactate has very
high correlation with exercise intensity
(swim speed)
3
Lactate vs Swimming
Intensity
12
La, mmol/L
10
8
6
4
2
0
1
1.1
1.2
1.3
1.4
1.5
1.6
1.7
V, M/S
4
Hard Swimming
High Intensity
Swimming
(1-3 min swim)
O2 deficit
Lactic Acid (Lactate),
H+, Pi, AMP, ADP
Acid Environment,
lower pH
Decreased Swimming
Velocity
Decreased Muscles
Contraction Ability,
5
Inhibited Enzymes’ Activity
Lactate Testing
• Lactate Peak (La max)
• Lactate Clearance
• Lactate – Swimming Intensity
6
LACTATE PEAK
• Lactate peak has direct correlation with the
amount of fast twitch muscle fibers and
anaerobic power
• Since sprinters have more fast twitch muscle
fibers, they have higher lactate peaks than
middle distance or distance swimmers
LACTATE PEAK AFTER RACES
• Average lactate peaks after the races on
various distances (men)
Distance, 50 FR
meters
Lactate
Peak,
mmol/l
100 FR
200 FR
400 FR
1500 FR
10 KM
7.2 ± 1.1 12.3 ±3.1 11.4 ±2.0 10.3 ± 2.7 7.3 ± 1.3 3.6 ± 1.4
RATIOS BETWEEN TIMES
• Sprinters have a higher speed reserve and a lower
relative endurance:
Swimmer 1
Swimmer 2
Best Time on 100
Best Time on 200
Times in Seconds
00:54.50
01:57.70
54.5, 117.7 sec
00:55.00
02:02.10
55.0, 122.1 sec
Calculation
Ratio 200/100
117.7/54.5
2.16
122.1/55.0
2.22
© Global Sport Technology, Inc
RE IN TOP FEMALE
FREESTYLE SWIMMERS
Main
Distance
Ratio 1
Ratio 2
50
100/50 = 2.214 ± 0.025
100
100/50 = 2.185 ± 0.032
200
200/100 = 2.148 ± 0.016 400/200 = 2.111 ± 0.017
400
400/200 = 2.075 ± 0.024 800/400 = 2.056 ± 0.013
800
800/400 = 2.032 ± 0.009
200/100 = 2.190 ± 0.027
RE IN TOP MALE
FREESTYLE SWIMMERS
Main
Distance
Ratio 1
Ratio 2
50
100/50 = 2.237 ± 0.033
100
100/50 = 2.185 ± 0.020
200
200/100 = 2.167 ± 0.021 400/200 = 2.126 ± 0.023
400
400/200 = 2.091 ± 0.032 1500/400= 3.962 ±0.030
1500
1500/400= 3.903 ±0.036
200/100 = 2.217 ± 0.03
Gender
Difference in
Lactate Peaks
• The highest lactate peak recorded in our
•
•
database is 18.2 mmol/l for a women and a men
Based on our database and various studies, men
have slightly higher lactate peaks than women
Most likely, the difference between men and
women is due to the difference in muscle mass
and amount of fast twitch muscle fibers
Swimming vs Other Sports
• Swimmers have 15-20% lower peak
lactates in comparison with other landbased sports (running, cycling, etc.)
• It has been attributed to the horizontal
body position (easier for heart to circulate
blood) and “softer” impact on the muscles
• Working on land swimmers can reach
higher peak lactates, than swimming
Lactate Peaks and HRs in
Swimming, Cycling, and Running
Sport
Lactate
Heart Rate
Swimming
13.9 ± 1.6
181 ± 12
Cycling
16.6 ± 4.0
191 ± 7
Running
17.0 ± 2.7
183 ± 13
Testing Lactate Peak
• Lactate can be tested after racing various
distances as well as swimming sets in
practices
• It can be useful monitoring athlete’s effort
in a swimming set and the use of energy
system
• The closer lactate value to the individual
peak, the more anaerobic energy system
is involved
Changes of Lactate Peak During a
Season
12
La, mmol/L
10
8
Taper – low
volume, high
intensity
6
4
High total (aerobic)
workload volume
2
0
0
5
10
15
20
25
Weeks
17
Low Lactate Peak
• Low lactate peak relative to the individual
maximum may be attributed to these factors:
– A swimmer was tired and couldn’t swim
faster
– A swimmers wasn’t tired, but has improved
his aerobic conditioning
– Swimmer’s glycogen sources are low
Low Lactate Peak
• A tired swimmer with a low lactate peak
needs more rest, lower anaerobic volumes,
and additional carbohydrate supplementation
• A not tired swimmer with a low lactate peak
may continue training according to the plan
High Lactate Peak
• High lactate peak relative to the individual
maximum may be attributed to these factors:
– A swimmer isn’t tired and can swim fast
short distances
– Swimmer’s anaerobic conditioning is high,
but aerobic conditioning may be lower
– A swimmer has enough glycogen stores
High Lactate Peak
• If a swimmer has high lactate peak during
aerobic training phase, it indicates that this
training didn’t work well. You may consider to
change training volumes and intensities.
• If a swimmer has high lactate peak during the
taper, everything looks good and there is no
need in changing the training plan or
additional carbohydrate supplementation
Lactate Clearance
• Lactate Clearance shows rate of removal
of lactate from the blood. Usually the
faster lactate clearance the lower level of
fatigue and the higher aerobic working
capacity in athletes.
• Swimmers with higher aerobic
conditioning (distance swimmers) have
22
faster lactate clearance.
Lactate Clearance
• Three major pathways of lactate
clearance:
– Converting lactate to glycogen in the
muscles
– Lactate uptake by the liver and
kidneys with formation of glucose and
glycogen
– Oxidation in various tissues, mainly
skeletal muscles and heart
23
Lactate Clearance
14
11.7
12
La, mmol/l
10
9.1
8
6
5.2
4
2
0
0
5
10
Min
15
20
25
30
Lactate Clearance and Age
• Distance swimmers have faster lactate
clearance than sprinters.
• Normally, younger swimmers have faster
lactate clearance due to sensitive periods
of aerobic development in long-term
training as well as shortage of anaerobic
enzymes.
25
Fast Lactate Clearance
• If a swimmer has fast lactate clearance
relative to his/her individual norms, it may
be associated with the following:
– Swimmer’s aerobic conditioning is good
– A swimmer isn’t tired or overtrained
– A swimmer is ready to increase intensity in
training
• Coaches should expect fast lactate
clearance in the middle of the season,
when aerobic volumes are high.
26
Slow Lactate Clearance
• If a swimmer has slow lactate clearance
•
relative to his/her individual norms, it may
be associated with the following:
– Swimmer’s aerobic conditioning is low
– A swimmer may be tired or overtrained
– A swimmer needs to reduce intensity in
training
Coaches should expect slower lactate
clearance in the beginning and end of the
season, when aerobic volumes are low.
Distance swimmers should still clear
lactate fast at the end of the season.
27
TOTAL TIME OF RECOVERY
• Total Time of Recovery may be evaluated as
a rate of lactate removal or the time it takes
to remove the lactate from the bloodstream.
• As we developed Lactate Clearance
database, we introduced a new method to
evaluate the Lactate Clearance rate based on
the time it took to reach 2 mmol/l of lactate
in the blood (Total Time of Recovery)
TOTAL TIME OF RECOVERY
AND FATIGUE
• Swimming multiple events at a swim meet may
•
•
•
increase the Total Time of Recovery.
By swimming several races in one session, swimmers
don’t have enough time to replenish muscles
glycogen.
Lower amounts of glycogen will lead to lower peak
lactates, which ultimately may affect the Total Time
of Recovery.
It is important to begin the replenishment process
immediately after a race or high-intensity set in
practice.
Low/High Cost of Performances
4:07.98
58.00
53.00
Recovery Time, min
48.00
4:09.70
4:05.83
43.00
4:09.27
4:09.47
38.00
33.00
4:07.83
4:05.65
4:08.38
4:09.82
28.00
4:12.174:13.09
4:14.67
23.00
18.00
4:03.65
4:05.38
4:07.10
4:08.83
4:10.56
Tim e, sec
4:12.29
4:14.02
4:15.74
Low/High Cost of Performances
34.00
2:03.61
Recovery Time, min
32.00
30.00
1:58.56
2:00.72
28.00
2:03.00
2:04.95
26.00
2:02.56
24.00
2:09.16
22.00
20.00
1:57.50
1:59.23
2:00.96
2:02.69
2:04.42
Tim e, sec
2:06.14
2:07.87
2:09.60
2:11.33
Use of Low/High Cost of
Performances Chart
• If the individual performance is in a Low Cost
Zone, athletes can maintain higher training
stress during the re-taper.
– Sprinters can do more anaerobic and sprint sets
– Middle distance and distance swimmers can do more
anaerobic and aerobic sets
• If the individual performance is in a High Cost
Zone, athletes should focus more on aerobic
work and recovery during the re-taper.
Lactate – Swimming
Intensity
12
10
La, mmol/L
Lactate Threshold
8
6
4
2
0
1
1.1
1.2
1.3
1.4
1.5
1.6
1.7
V, M/S
33
Lactate – Swimming
Intensity
14
La, mmol/L
12
10
Deterioration of
Working
Capacity
8
6
Improvement of
Working
Capacity
4
2
0
1
1.1
1.2
1.3
1.4
1.5
1.6
1.7
V, M/S
34
Lactate/Heart Rate Profile
6
Swimming
Heart Rate
5
LA, Mmol/l
Recovery
4
3
EN2-3
2
1
SP1-2
ILT
REC
EN1
0
1.2
1.3
1.4
1.5
1.6
Velocity-Time
1.7
1.8
1.9
35
Energy Zones
• US coaches are using from five to seven
energy zones (categories):
–
–
–
–
–
–
–
REC – recovery, color – white
EN1 – aerobic swim, color – pink
EN2 – threshold swim, color – red
EN3 – VO2 max, color – blue
SP1 – lactate tolerance, color – purple
SP2 – lactate peak, color – green
SP3 – alactate speed/power, color – gold
REC Energy Zone
• Heart Rate – up to 120 bpm (<60% of
max)
• Lactate – 0-2 mmol/l
• Work/Rest – any combination
• Training Effect – recovery, drills, and
warm up
• Examples of Sets:
– Various duration of sets, drills, easy swim,
warm up and cool down
Examples of Sets in REC
• Any duration of set at easy pace
• 3 x 200 :30s, 2 x 400 : 20s, 6 x 100, etc.
EN1 Energy Zone
• Heart Rate – 120-140 bpm (60-70% of max)
• Lactate – 2-4 mmol/l
• Work/Rest – 10-30 sec rest
• Training Effect – increase in stroke volume,
capillary density, fat metabolism, distance
per stroke
• Duration of Sets – 15 min or longer
Examples of Sets in EN1
• 3 x 500 :30s, 4 x 400 :60s, 6 x 300 :30s
• 5 x 400 :30s, 4 x 550 :45s, 3 x 800 :45s
• 1000 + 800 + 600 :60s
• 2 x (500 + 400 + 300 + 200 :30s) :90s
• 15 x 200 :30s
• 2 x (3 x 300 :30s + 3 x 200 :20s) :90s
• 2 x 1500 :90s, etc.
EN2 Energy Zone
• Heart Rate – 140-160 bpm (70-85% of max)
• Lactate – 4-6 mmol/l
• Work/Rest – 10-40 sec rest
• Training Effect – enhances steady state
where lactate is removed or “used” as fast
as it’s produced, improves technique at
higher speeds
• Duration of Sets – 8-15 min
Examples of Sets in EN2
• 400 + 300 + 200 :30s
• 2 x 450 :30s, 3 x 300 :60s, 6 x 200 :30s
• 5 x 200 :40-30-20-10s
• 400 + 300 + 200 + 100 :30s
• 4 x 300 :60-45-30s, 8 x 150 :30s
• 2 x (300 + 200 + 100 :30s) :90s
• 7 x 200 :30-25-20-15-10-5s
• 200 + 300 + 400 + 300 + 200 :30s
• 500 + 400 + 300 + 200 + 100 :30s, etc.
EN3 Energy Zone
• Heart Rate – 160 bpm to max (85-100% of
max)
• Lactate – 6-8 mmol/l
• Work/Rest – 30 sec rest to 1:1 ratio
• Training Effect – max VO2 uptake and
delivery to the working muscles, efficiency
of swim stroke
• Duration of Sets – 4-8 min
Examples of Sets in EN3
• 10 x 50 :15s
• 50 + 100 + 200 + 100 + 50 :30s
• 200 + 150 + 100 + 50 :30s
• 300 + 200 + 100 :60s, 3 x 200 :60s
• 2 x 200 :60s + 2 x 100 :30s
• 100 + 200 + 300 :60s
• 4 x 150 :30-20-10s
• 200 + 150 + 100 + 150 + 200 :30s
• 4 x 200 :60-50-40s, etc.
SP1 Energy Zone
• Heart Rate – individual max (100% of max)
• Lactate – 8 mmol/l and higher
• Work/Rest – 1:1 to 1:2 ratio
• Training Effect – improves delivery energy
through the anaerobic energy pathway,
buffering capacity of the working muscles,
lactate tolerance, racing technique
• Duration of Sets – 3-4 min
Examples of Sets in SP1
• 2 x 100 :30s + 2 x 50 :15s, 6 x 50 :20s
• 12 x 25 :20s, 3 x 100 :30s
• 100 :30s + 2 x 50 :15s + 4 x (25 fast 25ez):5s
• 150 :10s + 100 :10s + 50
• 8 x 50 :60s, 4 x 100 :2min
• 200 :60s + 100 :30s + 2 x 50 :10s
• 2 x 200 :3min
• 8 x 50 :60-50-40-30-20s, etc.
SP2 Energy Zone
• Heart Rate – individual max (100% of max)
• Lactate – individual max
• Work/Rest – 1:2 to 1:8 ratio
• Training Effect – max lactate production,
high peak lactate tolerance, racing technique
• Duration of Sets – 1-3 min
Examples of Sets in SP2
• 2 x 50 :10s, 4 x 25 :5s
• 50 :15s + 2 x 25 :10s
• 2 x 50 from a dive :60s, 4 x 50 :30s
• 2 x 50 :10s + 4 x (25 fast 25 ez) :10s
• 2 x 100 :30s, 4 x 50 from a dive :60s
• 100 :10s + 2 x 50 :10s
• 4 x 50 :30-20-10s
• 150 :90s + 100 :60s + 50
• 3 x 100 from a dive :3min, etc.
SP3 Energy Zone
• Heart Rate – low
• Lactate – low
• Work/Rest – 1:4 to 1:8
• Training Effect – enhances the usage of
creatine pool by working muscles
• Duration of Sets – 0-15 sec
Examples of Sets in SP3
• 4 x (12.5 fast 12.5 ez) :30s, 2 x 25 :45s
• 2 x (25 fast 25 ez) :60s
• 4 turns :60s, 4 dives :90s
• 4 x (12.5 fast 37.5 ez) :30s
3 x (25 fast 25 ez) :30s
• 2 x 25 :60s + 2 x (12.5 fast 12.5 ez) :30s
• 6 x (12.5 fast 37.5 ez) :30s, etc.
THANK YOU FOR YOUR
ATTENTION!
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