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A couple of lactate threshold questions

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

A couple of lactate threshold questions

07-15-08, 06:53 PM
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Seedy J
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A couple of lactate threshold questions

I'd been basing my training off of max HR zones for a long time. BF knowledge (is that an oxymoron, or a paradox?) seems to say that max HR zones are worthless, and that training based on LTHR zones is the way to go. Makes sense, so a couple weeks ago I did the LTHR test from the training forum. Basically, 2 x 20 intervals at the highest HR you can maintain. This being my first time doing the test, I was a bit conservative and shot for 162 bpm - 82% of my max HR (196).

"After completing both 20 minute intervals, answer the question: Was that the hardest I could work for the duration of time (40 minutes)?"

No, it actually wasn't. I think I could've done it at 164-166 bpm. But here's my first question: If I rode the hardest I possibly could've for 20 minutes (twice), wouldn't that be higher than LTHR? An article on VeloNews says, "LT represents the highest steady-state exercising intensity an athlete can maintain for prolonged periods of time (> 30 minutes)." I'm guessing that being able to repeat the same interval at that intensity is what makes the LTHR value I got valid...?

Second, I remember reading about a "No man's land" zone that people should avoid training in. Something to the effect of, "Too high of an intensity to maintain for long periods of time, but not intense enough to benefit real high-intensity riding." This zone was 80-84% of max HR, so my LTHR falls right in the middle of it. Should I just disregard the whole "No man's land" thing since this is where my LTHR (probably) actually is, or should I not be training in this zone?
07-15-08, 07:06 PM
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somebody will chime in with SST intervals which used be known as the no mans land. Hell, I don't know.

I can say this. My max HR is 192 and I do my 2x20s between 166 and 170. I can repeat the interval, but just barely.
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07-15-08, 07:52 PM
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Carus47
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i wouldn't worry about any of this... stuff... since training is for wussy anyway
07-16-08, 06:06 PM
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Seedy J
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Originally Posted by Carus47
i wouldn't worry about any of this... stuff... since training is for wussy anyway
Training is for wussy. If I wasn't so wussy, I wouldn't need to train... but I am so I do.
07-16-08, 06:50 PM
#5
waterrockets
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Hit the library and check out The Cyclist's Training Bible by Joe Friel. A bit dated, but still a good read. Get familiar with Rate of Perceived Exertion (RPE) and look at what training zones trigger which adaptations here:
http://www.cyclingpeakssoftware.com/power411/levels.asp (look past the power stuff, and look at the descriptions, which will help you with RPE).

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