| When training for the bike leg of a triathlon, | | | | reach the next mile marker, gear down and |
| consistent stressing of the body's lactate | | | | maintain the same cadence, working at about |
| production mechanism is the key to achieving a | | | | 55-65% effort. This is your rest interval, and it will |
| faster race pace on the bike and a smoother | | | | last all the way to the next mile marker.Repeat |
| transition from the bicycle to the run. If you don't | | | | the standing sprint to seated time trial effort for |
| know too much about the lactate threshold, click | | | | the next mile. Perform 4-10 intervals, switching |
| here for a previous article on the topic. | | | | back and forth from lactate threshold to easy |
| Unfortunately, it can be difficult to train at lactate | | | | pedaling every mile.Do this workout once per |
| threshold for long periods of time, such as the | | | | week for 2 weeks. After 2 weeks, choose one |
| time required for completion of a 40K Olympic | | | | of the intervals and perform a 2:1 work rest |
| distance cycling time trial. This is because the | | | | interval, meaning that you will push hard for 2 |
| body buffers lactic acid by combining lactic acid's | | | | miles instead of just 1 mile (on only *one* of your |
| hydrogen ions with carbon dioxide (for subsequent | | | | intervals) and rest for the normal 1 mile. So, if |
| transport in the bloodstream and removal as | | | | you've been performing 8 intervals, with eight 1 |
| carbon dioxide at the lungs). To blow off this CO2 | | | | mile sprints and eight 1 mile rests, you'll now be |
| and retain a physiologically normal blood pH, you | | | | performing one 2 mile sprint and six 1 mile sprints, |
| must maintain a level of ventilation that can be | | | | with seven 1 mile rests.The next week, reduce |
| quite difficult. In addition, that acidic burn just | | | | the interval count, again linking two 1 mile |
| *hurts*!A good approach to this paradox is to | | | | segments together. Continue to keep your rest |
| spend small amounts of time at lactate threshold. | | | | intervals at just 1 mile.Continue to "string |
| By pushing at the proper intensity for 2-5 | | | | together" your lactate threshold efforts every |
| minutes, you can gradually increase the body's | | | | week. By the end of 2-3 months, you'll be able to |
| tolerance to lactic acid and the body's ability to | | | | maintain a much higher race pace intensity, |
| utilize lactic acid as a fuel, while training the body | | | | without burning out before the end of the time |
| to work at higher levels of energy output while | | | | trial. |
| producing less lactic acid.As your lactate tolerance | | | | Remember to allow adequate rest and recovery |
| rises, the goal is to eventually "string together" | | | | after intense interval training, and you'll see great |
| these short lactic acid threshold intervals to | | | | performance results!If you want more workouts, |
| produce one long race pace intensity effort. | | | | or want your entire season's workouts for every |
| Here's a sample interval training workout series | | | | single day of the entire year to be designed |
| that will allow you to achieve this adaptation:Find a | | | | based on your personal schedule, limitations, or |
| trail, route, or road that is relatively flat (occasional | | | | goals visit and check out the triathlon coaching |
| rolling hills are OK). Warm-up spin for 10 | | | | options, or contact for more information.Ben |
| minutes.At the first mile marker after completing | | | | Greenfield runs Pacific Elite Fitness at an online |
| the warm-up, increase by 2-3 gears and stand to | | | | portal |
| sprint as hard as possible for 30 pedal strokes. | | | | for personal training, triathlete coaching, and free |
| This will initiate production of lactic acid.After the | | | | fitness and multi-sport |
| standing sprint, sit and reduce the gearing so that | | | | advice. He resides in Liberty Lake, WA, where he |
| 90RPM or more is possible. Maintain the "burn" in | | | | works as director of sports |
| your legs, pushing at 85-95% all the way to the | | | | performance for Champion Sports Medicine, a |
| next mile marker. Depending on how fast you're | | | | training and testing lab for |
| riding, this will be a 1.5 to 4 minute interval.As you | | | | athletes. |