Lactate training, also known as lactate threshold training, is a popular form of training for athletes looking to improve their endurance and performance. In this blog, we will explore what lactate training is, how it works, and how athletes can incorporate it into their training routines to achieve better results.
What is Lactate Training?
Lactate training is a type of training that focuses on improving an athlete's lactate threshold. The lactate threshold is the point at which the body produces more lactate than it can remove. This build-up of lactate can lead to fatigue and a decrease in performance. By training to improve their lactate threshold, athletes can perform at higher intensities for longer periods, leading to improved performance.
How does Lactate Training work?
During exercise, the body produces energy through a process called glycolysis. This process converts glucose into energy, producing lactate as a byproduct. At low intensities, the body can remove lactate faster than it produces it, but at higher intensities, the body produces more lactate than it can remove. This leads to a build-up of lactate in the muscles, causing fatigue and decreased performance.
Lactate training involves exercising at intensities that increase lactate production, with the goal of improving the body's ability to remove lactate. By training at or near the lactate threshold, the body adapts to the increased lactate levels, improving the body's ability to remove lactate and delaying the onset of fatigue.
How to Incorporate Lactate Training into Your Training Routine
There are several ways to incorporate lactate training into your training routine. One effective method is interval training. This involves performing high-intensity exercise for short periods, followed by periods of rest or low-intensity exercise. Interval training can help increase the body's lactate threshold by improving the body's ability to remove lactate during rest periods.
Another method is tempo training. Tempo training involves exercising at or near the lactate threshold for an extended period, typically between 20-40 minutes. This type of training can help improve the body's lactate threshold by increasing the body's ability to remove lactate during sustained exercise.
When incorporating lactate training into your training routine, it is important to gradually increase the intensity and duration of the exercises. This will allow the body to adapt to the increased lactate levels and improve its ability to remove lactate.
Benefits of Lactate Training
Lactate training offers several benefits to athletes. By improving the body's lactate threshold, athletes can perform at higher intensities for longer periods, leading to improved endurance and performance. Lactate training can also improve an athlete's recovery time by improving the body's ability to remove lactate, reducing muscle soreness and fatigue.
In conclusion, lactate training is a popular form of training for athletes looking to improve their endurance and performance. By focusing on improving the body's lactate threshold through interval or tempo training, athletes can perform at higher intensities for longer periods, leading to improved performance and recovery times. With proper training and gradual increases in intensity, lactate training can help athletes achieve their performance goals.