The search for an individual’s performance potential begins with an in-depth understanding of the athlete’s current physical condition. What are their strengths and what are their weaknesses.
This test is a great way to establish your training zones to then take into your weekly training plan. The Lactate test can be done at any time but is best carried out during a rest week to ensure you are fresh and ready to go. It is recommended to repeat the test 3-4 times per year, as this will allow you to monitor and assess progress towards better performance.
The Lactate test takes 2 hours and will involve a readiness questionnaire (PAR-Q), followed by some baseline measurements such as height, weight, resting blood pressure, heart rate and blood lactate values.
The lactate test itself takes less than one hour and will include a structured warm up, followed by the main session and a cool down. The test itself is a ramp test, which will increase by 30w, from an initial starting point of 150-180w, every 3 minutes. Blood lactate will be taken via a pinprick to either the finger or ear lobe during the last 30 seconds (‘) of each 3-minute stage of the test. Heart rate values will also be taken within the last 30’ of each stage.
Test termination criteria is as follows;
- pedal cadence of 70, 80 or 90 rpm can no longer be maintained;
- subject volitional fatigue;
- a given work-load or power output can no longer be maintained;
We will then analyze the results, providing you with a detailed report. The report will include your performance during the test, your training zones and information on where to go next.
Please wear/bring cycling kit, bike, HR strap, cycling computer and a change of clothes for post test.