Why do a Lactate Profile Test?

Lactate Profile

A Lactate Profile Test is the most accurate method for determining heart rate training zones and measuring training improvement.  The velocity or power at which Lactate Threshold (LT) occurs is the best predictor of endurance performance.  This has been shown in distance running (10 kilometer and marathon races), cross country skiing, cycling (road and mtn. bike) and in triathlons.  In addition, training at or slightly above LT is one of the best ways of improving endurance performance.  Therefore, it is important for a comprehensive training program to include LT intervals, to improve LT. 

Lactate Threshold   

Lactate Threshold (LT) represents a balance point between production and clearance of lactate in the blood.  Lactate is a natural by-product of metabolism and if blood lactate concentration rises too high it causes muscle fatigue and effects energy production.  Lactate is the acute pain you feel in your muscles during intervals or racing.  Lactate threshold is analogous to how high can you race the engine without undue fatigue.  How many revolutions per minute (rpms) does your engine run at LT?  For most runners, LT is well below race pace during a 10 km run.  As race distance increases, race pace approaches LT as measured by speed or heart rate. 

• Do you have the lactate threshold of a Geo Metro (3500 rpm) or a Porsche (7000 rpm)?

Training at lactate threshold greatly increases the body’s ability to clear, metabolize and use lactate as fuel for endurance activities.  If a fire started in a theatre would you like four or 4000 exits?  In this example, the fire is lactate and the theatre is your muscle cell.  Training provides more mitochondria and thus a greatly enhanced ability to metabolize lactate – thus the analogy to a fire exit. 

Protein and Recovery

To get the most out of training we all know the importance of consuming carbohydrates (whole grains) and staying well hydrated.  In addition, there is a large body of research that supports consuming protein before, during and after exercise (resistance training and/or endurance training) in order to maximize protein synthesis and muscle adaptation.  The most important workouts to consume protein prior to, during and after would be:

·        Resistance training

·        High intensity interval training (i.e. 3 x 10 mins at LT HR)

·        Overdistance training (i.e. > 1.5 hours)

Nutritional Recommendations

·        Ingest 20-25 g protein immediately after exercise to maximize protein synthesis and promote adaptation – Ingest within 1 hour of resistance training or endurance training to get the most benefit for muscle protein synthesis.

·        Co-ingest some protein with carbohydrate before and during prolonged exercise.

·        Liquid forms of protein are best due to their rapid digestion rate.

·        Rapidly digested proteins are best with isolated proteins such as whey, milk proteins, or soy appearing to be most efficient.

·        Whey protein, due to its leucine content, represents, on a per gram basis, the best protein source to stimulate new muscle protein synthesis.

·        Consume protein throughout the day at regularly spaced intervals to maximize the anabolic response (20-25 g per meal).

·        Excessive quantities of protein are not necessary for performance; however, levels of protein intake in the range of 1.2-1.6 grams of protein/ kg of body weight/day would be adequate and more than required by most athletes even during heavy training.

Summary of Research

·        Exercise increases muscle protein synthesis rates, allowing skeletal muscle tissue to adapt to the various types of exercise training.

·        Protein ingestion following exercise augments muscle protein accretion (growth) by further increasing muscle protein synthesis rates over an extended period of time.

·        The ingestion of dietary protein prior to and/or during exercise stimulates skeletal muscle protein synthesis rates during resistance or endurance type exercise.

·        Allowing muscle protein synthesis rates to increase during exercise training may facilitate the skeletal muscle adaptive response to exercise training and improve training efficiency.

·        The ingestion of protein with carbohydrate during exercise does not acutely improve exercise performance above carbohydrate ingestion alone, when ample carbohydrate is ingested.

“It is, therefore, not surprising that a strong synergy exists between exercise and nutrition.  When protein is ingested following exercise (resistance training or endurance training), muscle protein synthesis rates are increased to a much higher level and for a more prolonged period of time when compared with a normal post-meal response.” --- Luc J.C. van Loon, PhD

Fun Fitness Reads

Born to Run by Christopher McDougall
Working Out Working Within by Jerry Lynch

Come Run With Us

Dear ACB Member and Runner:

 

Please join us for The Athletic Club of Bend’s Running Club. Enjoy two structured workouts per week led by personal trainers and the camaraderie of other runners. To join the Running Club all you need to do is complete a Lactate Profile Test ($75).

Athletic Club of Bend Running Club, June 21 – August 30, 2012
Running Workouts: Thursday at 8:00 am with Nicole and Tim
Run-Specific Resistance Training Workout: Wednesday at 8:00 am with Jessie

Benefits:

• Optimum training with lactate-based heart rate training zones
• Trainer-led interval workouts and running-specific resistance training
• Camaraderie and fun with other runners

To Join the Running Club:
Complete one Lactate Profile Test ($75). Buy 2 tests and pay only $130 for a $20 discount. Measure your training improvement with a second lactate profile test.
It is the most accurate method for determining training zones and measuring training improvement. Research has shown pace at lactate threshold to be the best predictor of endurance performance.
For more information or to schedule a lactate profile test please contact Tim Gibbons at 385-3062. ext 201. 

 

Please RSVP if you plan on doing a workout
Wed at 8:00 am with Jessie: TrainerJessieMac@gmail.com
Thurs at 8:00 am with Nicole: nicolepressprich@hotmail.com or with Tim timothypgibbons@yahoo.com

 

 

 

Outdoor Workouts at ACB

We have a lot of outdoor workouts at the club, have you tried any of them?

Road cycling, Tai Chi, Beginner Mountain biking, Running club, Spring Training, Cross Fusion, Outdoor pool classes, and sometimes spin class or a personal training session.  It's nice to get some fresh air and get a workout in at the same time, just makes you feel good!

ACL Graft Strength Over Time

A lot of folks are asking me, "How long until your better?"  Not sure what they mean by better (and don't know if I want to) Anyway, here's a picture I took out of my post-operative rehabilitation guide book.  It's hard to read but the time is 0-12 months.  Give a few days, and I'm at the 1 month mark now - lowest strength point since surgery, weird to think about.

Fad or new fave? The Elliptigo...

Even ultramarathoners need a break from pounding the pavement and when it comes to cross-training, runners are hopping on the Elliptigo, an innovative combination of the elliptical and bicycle. Just like the super popular (and normally indoor) elliptical machine, you pump your legs in a circular motion, but doing so propels the bike forward. The low-impact exercise has become a favorite of 2008 Olympic marathoner Magdalena Lewy Boulet, track superstar Lauren Fleshman, and a host of other endurance athletes. Though with a price tag range of $2,000 to $3,499, it may take a while for Elliptigos to wheel into the mainstream fitness market.  We recently spotted a few in West Bend. Have you seen any in action?

Drop Dead Healthy

Want to read something motivating but very very funny, try Drop Dead Healthy by A.J. Jacobs. I was cracking up while reading it today and I was reminded of something we do in the ACB Weight Management Program. That is, measuring your waistline once a week. For one reason to be aware of what's going on with your body so you can take action or at least feel tempted too! It's been shown that those who measure their waistline and weight once per week, maintain weight loss long term. Another reason, the one I was reminded of in the book, is that the size of your waistline is one of the best predictors of heart disease. So bust out the tape measure and the scale once per week and check in with yourself. Knowing what is going on is the first part of making a change! If you want some assistance with weight loss, try our WMP (Weight Management Program). Nutrition, exercise classes, and support to give you a jump start!

Easy to do at Home

Easy leg/hip exercise to do at home.  You just need a resistance band for this one!
Leg Abduction

Leg abductions improve the strength and function of the lateral thigh muscles along with the muscles in the hip. You can perform leg abductions while sitting on a chair or stability ball. Wrap the Thera-Band around both thighs and slowly push both legs out as far as possible and slowly return to the starting position. Repeat for 10 to 15 repetitions. Gradually increase the resistance of the Thera-Band as your strength improves.