Unlock Your Cycling Potential: A Guide to Lactate Threshold Training

The lactate threshold is one of the key factors in a cyclist’s performance. It refers to the point at which lactate production in the blood exceeds the body’s ability to clear it, leading to fatigue and reducing efficiency in prolonged efforts. The higher your lactate threshold, the greater your ability to sustain high intensities without fatiguing quickly.

While many cyclists focus on improving their power or endurance, working on the lactate threshold can make the difference between staying with the peloton or falling behind on a demanding climb. Improving this threshold will allow you to maintain a higher pace for longer, optimize energy management, and recover more efficiently from intense efforts.

What Is the Lactate Threshold and Why Is It Crucial in Cycling?

The lactate threshold is the point at which the production of lactic acid (a byproduct of energy metabolism) begins to accumulate in the blood faster than the body can eliminate it. This accumulation leads to muscle fatigue, reducing performance and limiting the ability to sustain prolonged efforts.

Difference Between Aerobic and Anaerobic Threshold

The lactate threshold is usually divided into two levels:

1. First Lactate Threshold (also known as “aerobic threshold”):
   • This is the point at which the body starts producing lactate, but it can still efficiently eliminate it.
   • At this level, the effort is sustainable for long periods, making it a key training zone for endurance.
2. Second Lactate Threshold (commonly referred to as the “anaerobic threshold”):
   • This occurs when lactate production exceeds the body’s ability to clear it.
   • The effort here is much more intense, and fatigue sets in quickly.
   • The higher your second lactate threshold, the greater your ability to sustain high-intensity efforts without premature fatigue.

How Blood Lactate Affects Fatigue and Endurance

Once the lactate threshold is surpassed, excess lactic acid—a byproduct of energy metabolism—begins to interfere with muscle contraction, causing a burning sensation and reducing the ability to sustain effort.

However, lactate is not merely a waste product; the body can also use it as a fuel source, especially in the heart and muscles.

This is particularly critical in long climbs, sprints, or demanding competitions, where maintaining high intensity for longer periods can be the difference between winning and losing.

For this reason, improving the lactate threshold is essential for increasing endurance and cycling performance.

How to Measure Your Lactate Threshold: Tests and Methods

There are different ways to measure the lactate threshold in cycling, some more precise and others more accessible. Below are the main options.

Lactate Testing in a Lab: What It Is and How It Works

The most accurate way to measure lactate threshold is through a laboratory test, where small blood samples are taken at different effort intensities. The test is conducted as follows:

1. The cyclist pedals on a smart trainer or stationary bike with a progressive workload.
2. Every few minutes (usually every 3-5 minutes), a blood sample is taken from the earlobe or fingertip to measure lactate concentration.
3. The point at which lactate begins to accumulate rapidly is analyzed to determine the lactate threshold.

This method is highly accurate, but it is also costly and less accessible for many cyclists.

Field Testing: More Accessible Methods for Cyclists

If you don’t have access to a lab, you can perform a field test using a smart trainer and a power meter:

1. Warm up properly for 15-20 minutes.
2. Ride at moderate intensity (zone 3) and gradually increase the effort every 5 minutes until you reach significant fatigue.
3. Record power (watts) and heart rate when you notice that the effort becomes unsustainable for several minutes.

Although this method is less precise than a blood lactate test, it serves as an excellent reference for estimating your anaerobic threshold.

Alternative Indicators: Heart Rate and Power as References

If you can’t perform a lactate test, you can estimate your lactate threshold using the following indicators:

• Heart Rate: The anaerobic threshold (second lactate threshold) is generally between 85-90% of your max heart rate.
• Power (Watts): Using a power meter, the lactate threshold often correlates with Functional Threshold Power (FTP), which can be calculated using a 20-minute max effort test.
  • We explain this method in detail in our article on how to do an FTP test.
  • For a more accurate measurement, a lactate test is still recommended.

Strategies to Improve Your Anaerobic Threshold in Cycling

To increase your lactate threshold and improve performance, you need to incorporate specific training sessions into your plan. Below are some effective strategies:

1. High-Intensity Interval Training (HIIT)

HIIT sessions help improve the body’s ability to tolerate and eliminate lactate. Some recommended workouts include:

• 3-5 minute intervals at 90-95% of your max power, with 2-3 minutes of recovery.
• Short, explosive efforts (30 seconds at max power, followed by 30 seconds recovery).

These workouts increase muscle endurance and improve the body’s ability to manage lactate accumulation.

2. Threshold Training Sessions

To improve the lactate threshold, it’s crucial to train at an intensity just below the anaerobic threshold. Example session:

• 4×10 minutes at 90% of your FTP, with 5 minutes of recovery between efforts.

This type of training enhances the body’s ability to sustain high-intensity efforts for longer.

3. Endurance and Aerobic Base Training

A strong aerobic base allows the body to metabolize lactate more efficiently. To achieve this, incorporate long, low-intensity rides:

• 2-4 hour rides in zone 2 (60-75% of your max heart rate).
• Smart trainer sessions with constant resistance and moderate cadence.

4. Strength and Cadence: Keys to Improving Lactate Threshold

Strength training on the bike and in the gym is essential for improving muscle efficiency. Some recommended strategies include:

• Gym strength training (squats, leg press).
• Low-cadence exercises on the bike (climbing with a heavy gear at 50-60 rpm).
• Optimal cadence maintenance (85-95 rpm) to reduce muscle fatigue and improve efficiency.

Key Takeaways: How to Increase Your Lactate Threshold in Cycling

Improving your lactate threshold will allow you to:

• Sustain high-intensity efforts for longer.
• Improve endurance and delay fatigue.
• Optimize energy management during intense rides.

The key is to train smartly, combining high-intensity sessions, threshold work, and a solid aerobic base.

Remember, these are general strategies. The best way to improve your lactate threshold is through an individualized training plan that considers your needs, goals, and current fitness level.

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