Therefore, before the lactate test, runners should eat more carbohydrates, exercise less and rest more for several days.
It is not necessary to determine the training area rather than measure the maximum heart rate.
This lactate measurement method also has some disadvantages: entrants are likely not used to the posture when running on the treadmill.
Using Jiaming running + heart rate band can scientifically test the lactate threshold.
in the red area, it is not easy to control the training according to the heart rate.
If the glycogen reserves have been emptied, the results do not make much sense.
In the red area, the heart rate curve decreases more or less, so the training according to heart rate control becomes less accurate.
For a competitive runner, 90% ~ 97% of the training is carried out at a speed lower than the anaerobic threshold.
You can also find an experienced coach in a sports medical institution, or measure your anaerobic threshold at a good running lecture.
At this time, the test is over.
Beyond the anaerobic threshold, i.e.
During the test, the running speed is increased in stages, so as to measure the heart rate value of each load stage and make a chart.
After the speed is increased by several levels, the training load will become a higher level of anaerobic load.
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On the contrary, lactate value increased in an exponential curve.
The lactate value in the red area exceeds 4 mmol / L.
When testing on the treadmill, the speed grading of the treadmill is improved, such as every 3 minutes.
People can keep running at a speed close to the lactate threshold for a long time, because there is no excessive oxygen consumption at this time.
The initial speed is very slow.
With the increase of running speed, the heart rate increased linearly to the anaerobic threshold, and the lactate value increased exponentially.
Within the anaerobic threshold or beyond the critical range, or in strength training, the training load can be distributed more accurately according to the lactate value.
In addition, the weather conditions must also be suitable for the test.
Each stage lasted for 5 minutes, and lactate values were measured at each short rest time.
High lactate values do not appear in the blood until the speed reaches the anaerobic threshold.
If you already have Jiaming running watch, it is recommended to buy heart rate band (link) to test the lactate threshold.
At this time, the speed is somewhat higher than the speed of 10km competition.
They are panting, their faces are red, and their bones are under unnecessary pressure.
In this way, the heart rate corresponding to the anaerobic threshold of 4 mmol / L during training can be determined.
It is in the range of aerobic exercise.
However, runners must be able to run strictly at speed or heart rate.
Konconi test in 1982, the Italian sports scientist konconi found a phenomenon that when the running speed continues to improve, the heart rate curve first rises linearly, and then changes at an inflection point.
Because despite the high intensity load, only a small amount of lactate is produced.
During a short break, the lactate value can be measured through the decreased blood volume, and the lactate value, running speed and heart rate can be recorded and evaluated.
The first stage can be carried out at jogging speed, the second stage at normal long-distance running speed, the third stage at critical speed, and the fourth stage at the speed of 10km race that is now possible.
You can perform a phased test under controlled conditions on a treadmill, or a field test on an outdoor flat track, such as a stadium, and then measure the lactate value in your blood.
This lactate value measurement method has certain benefits because people can create the same replicable conditions.
In addition, the heart rate rises only slowly to a higher range within a few minutes.
It is sufficient to know the anaerobic threshold, the transition from aerobic training to anaerobic training.
This will only make up a good training situation, because the low lactate concentration is the result of a lack of carbohydrates.
People can measure the anaerobic threshold heart rate or anaerobic threshold speed by different methods: using the Conconi test, running for 1 hour or measuring the blood lactic acid value.
Therefore, control measures cannot be taken immediately during the competition.
Conconi counted the heart rate at the inflection point as 100%.
The simplest point of testing lactate value for training practice is to determine the maximum pulse or anaerobic threshold pulse by testing lactate value, and then continue to control training by measuring pulse.
In short distance and fast running competitions, it is more accurate to control the competition process through midway time.
Runners can choose to run a 20 minute test run with a constant pulse number or speed, and then measure the lactate value, or they can measure the lactate value through a phased test.
With the increase of speed, the heart rate increases linearly.
Many research institutions set the anaerobic threshold at 4 millimoles of lactate per liter of blood.
In order to obtain meaningful results, we must ensure that the glycogen reserve forming lactate is at least half full.
Training range and training form measure lactate value.
For example, regardless of the weather and road conditions, you can use the treadmill to accurately control the speed of each level, as well as load ECG and other medical tests.
Lactate values can also be measured by field tests in stadiums or streets.
The advantage is that the ground conditions and running posture are very close to those during competition and training.
Compared with the blood lactate value test, the advantage of konconi test method is that there is no need to draw blood, but the disadvantage is that the inflection point of heart rate of many athletes can not be determined accurately.
My professional advice is to accurately measure the lactate value.
If the speed continues to increase, the heart rate rise curve will become more gentle.
Occasionally controlling the lactate content in the blood during training can avoid the entrants from putting forward too high requirements for themselves, because the control inspection has repeatedly shown that many runners who exercise for health put too much load on themselves.
The training range calculated according to heart rate or speed is expressed as a percentage of “konconi threshold”.
From the curve trend of different values, it is found that training can be better controlled by heart rate in the range of aerobic exercise, while training can be more accurately controlled by lactate value measurement in the range of anaerobic threshold and beyond anaerobic threshold or strength training.
Konconi threshold and anaerobic threshold (about 4 mmol lactic acid per liter) coincide somewhat.
Most forms of endurance training are in the green area.
Inspired by this phenomenon, he developed a test to determine the training range.