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Writer's pictureMark Turnbull

How to Implement LT1 Training for Maximum Cycling Performance

Ben O'Connor 2024 Vuelta

Cycling is not just a sport; it's a lifestyle embraced by many enthusiasts seeking to push their limits and achieve peak performance. Understanding athlete’s LT1 is key to improving performance and achieving endurance goals.



Now, with INSCYD, you can access this critical metric not only through lab or field lactate tests but also using power or speed-based tests—no lactate sampling required!


In this guide, we will delve into the intricacies of LT1 training and provide you with a comprehensive roadmap to maximise your cycling potential.

Lactate curves to establish LT1

Understanding LT1 Training


What is LT1? LT1, or lactate threshold 1, marks the point at which your body starts producing more lactate than it can clear, leading to fatigue. Training at or slightly below LT1 helps improve your body's efficiency in clearing lactate, ultimately enhancing your endurance.


Benefits of LT1 Training:


  • Improved aerobic capacity

  • Enhanced endurance

  • Delayed onset of fatigue

  • Increased speed and performance


Getting Started with LT1 Training


Step 1: Determining Your LT1


Before diving into LT1 training, it's crucial to accurately determine your lactate threshold. This can be done through lab testing, field testing, or using wearable technology designed to measure lactate levels.


Step 2: Designing Your Training Plan


Once you have identified your LT1, you can tailor your training plan to target this specific zone. Incorporate long, steady rides at or slightly below LT1 into your routine to gradually build your endurance and improve lactate clearance.


Step 3: Monitoring Progress


Consistently monitor your progress by tracking key metrics such as heart rate, power output, and perceived exertion during LT1 training sessions. Adjust your training intensity as needed to ensure you are consistently challenging your body.


Step 4: Recovery and Nutrition


Proper recovery and nutrition are essential components of any training program. Ensure you are getting an adequate amount of rest, hydration, and nutrition to support your body's recovery and adaptation to LT1 training demands.


LT1 Training in Action


To help visualize the impact of LT1 training, let's take a closer look at a sample training session:


Sample LT1 Training Session:


  • Warm-up: 10 minutes at easy pace

  • Main Set: 3 x 20 minutes at LT1 intensity with 5 minutes of easy spinning between intervals

  • Cool Down: 10-15 minutes at a comfortable pace


Incorporating structured LT1 sessions like this into your training regimen will gradually elevate your performance and endurance capabilities.


Conclusion


Implementing LT1 training into your cycling routine can be a game-changer in your quest for maximum performance. By understanding the principles behind LT1 training, designing a tailored plan, monitoring your progress, and prioritising recovery, you can unlock your full cycling potential. Embrace the journey of growth and improvement that LT1 training offers, and watch as your cycling performance reaches new heights.

LT1 results through INSCYD testing

Take he INSCYD test and start your LT1 training journey today and pedal towards success.

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2 Comments


Aerobic treshold is indeed an undervalued treshold! But it is very inportant if you want to improve your endurance performance at long century rides or Gran Fondo's, when your reserves of carbohydrates will defenetely be depleted and you have to rely largely on the burning of fat. The explanation of LT1/aerobic treshold confuses me a little bit though, because I have always inderstood that LT1 is the point where lactate levels in the blood will rise significantly for the first time and LT2 is the point where lactate production exceeds the capacity of lactate combustion of the body.

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Hi Philip, I'm not sure which part of the explanation is confusing, though I'm happy to discuss if you have any further questions ? If the athlete wishes to improve their endurance, spare carbohydrate through improved fat combustion, improve recovery, then a high LT1 (relative to LT2) very important. I described LT1 as such, in the paragraph 'What is LT1?'

LT1, or lactate threshold 1, marks the point at which your body starts producing more lactate than it can clear, leading to fatigue. Training at or slightly below LT1 helps improve your body's efficiency in clearing lactate, ultimately enhancing your endurance.


Benefits of LT1 Training:


  • Improved aerobic capacity

  • Enhanced endurance

  • Delayed onset of fatigue

  • Increased speed and performance

Thanks Mark

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