Lactate Testing Protocol for Bike Test
Sample test at http://www.triathloncoach.net/lactate%20test.htm
Take a lactate sample before warm up
Warm up 5mins very easy
Test:
For novice athletes start at about 100-150 watts. For elite athletes start around 150-175 watts
Each 4mins increase wattage by 25 Watts
Steps are done in 4 mins blocks.
- Lactate is taken by tester at 30 seconds before start of next step (eg 3min30, 7mins30, 11min30….)
- Athlete indicates RPE on a scale of 1-5 (1 easy, 5 very hard – decimal points are OK)
- HR is recorded (the average of the last 1min of step)
The aim is to have 5-6 completed stages ensuring lactate levels exceede 4mmol/L in the last or second to last interval.
Lactate Testing Protocol for Running Treadmill Test
Set Treadmill at 1.5% gradient
Take a lactate sample before warm up
Warm up – do a 5min very easy jog (I mean very easy).
Rest for a few minutes, then begin the test.
Start the test at a very low speed that will have you around 50BPM (beats per minute) below max HR.
Steps are done in 4 mins blocks with the speed increasing 1km/hr each 4mins.
At each 4 min mark:
- The athlete gets off the treadmill and lactate is taken immediately
- Athlete indicates RPE on a scale of 1-5 (1 easy, 5 very hard – decimal points are OK)
- HR is recorded (the average of the last 1min of step)
- Athlete gets back onto treadmill for next step as soon as possible
The aim is to have 5-6 completed stages ensuring lactate levels exceede 4mmol/L in the last or second to last interval.
