Difficulty Exceeding Lactate Threshold

Mr_Knight

Hey all. Can't believe I've gone from couch potato to needing this advice, but hey, it's all good.

My problem is that during hill sprints, I can't seem to get over my LT level (~87% max heart rate). The uphill portion takes about 30-40 seconds to complete, and I am dying at the end of it.

Is it just that I'm not pushing my self hard enough? Should I shorten the distance/time?

AllanMisner

How may reps are you running? And what is your overall goal?

Mr_Knight

How may reps are you running? And what is your overall goal?

I do 4-6 reps. It's a heavy grade - averages over 20%, with one section at right around 30%. My goal is to get to 95-100% of max heart rate.

I thought perhaps I don't quite have the leg strength to drive hard enough, but I can comfortably squat over 200 pounds, that should be enough.

wolfgate

How did you determine your max heart rate? Measured or formula?

Mr_Knight

That's a good question, wolf. If I use...

202 - (0.55 x age) (supposedly specifically for aerobically fit individuals)

...then I'm hitting 95% and all is good.

meshashesha2012

your rate should be based on yourV02 max, not the equation since that equation is just based on averages which means they are rarely going to fit any individual.

also are you doing your sprints on the treadmill or on the ground? i know i have a very hard time sprinting on the treadmill because the machine just gets in the way.

also maybe you time is too long. maybe cut back to 15 secs per sprint and see how that helps the leg situation

wolfgate

OK. My initial thought, which was based on your description of the effort you perceived and lack of expected HR, was that you were using a formula and that the formula was not right for you. I suspect your actual max HR is lower than the formula would indicate.

You can easily with a google search find tests you can do on a track to get a better estimate of your actual max HR. Then you will also have a closer estimate to your own LT HR.

Note that is still an estimate as true LT is based on VO2max, which can also be determined but costs $$$$ in a lab.

Mr_Knight

Thanks, all. After a bit more investigation based on the comments here, I believe you are all correct and I'm not using a correct HRmax. And it only takes being off by a few BPM to skew the calculated %age.

Thanks again!

bwogilvie

I agree with what's been said. Just to add another data point: That formula says that my HRmax should be 177. I can get over 180 in intervals, and the last time I did a stress test, a few years ago, my measured HRmax was 192.

My LT on a bicycle, using the Carmichael Training Systems' test (2 8-minute intervals as fast as sustainably possible, with a 10-minute active recovery in between, ), was 165 the last time I tested it.

By the way, this website has been getting some attention lately as a way to estimate VO2max:
http://www.ntnu.edu/cerg/vo2max

Springfield1970

Those equations rarely fit anyone right. Mine was off by 20 bpm. Also lactate threshold in an individual will vary from sport to sport. I can imagine you are just a few bpms from your max on those hill sprints.

Please be careful of your knees. Hill sprints are probably best built up to after a couple of years of running from what I've read and experienced. Rest a lot after and don't do more than once a week (mother hen cluck cluck).

Springfield1970

Also, I really recommend Joe Friel's triathlete training bible. It's totally awesome and will answer all these questions! My fitness and times have gone through the roof, and I know lots of tri trainers that recommend it.

bwogilvie

Also, I really recommend Joe Friel's triathlete training bible. It's totally awesome and will answer all these questions! My fitness and times have gone through the roof, and I know lots of tri trainers that recommend it.

I'm primarily a cyclist, so I haven't read Friel's triathlete book, but I have learned a lot from "The Cyclist's Training Bible." Good stuff, and I imagine the triathlete version is just as good for running and swimming.