As a cyclist aiming to optimise performance, understanding your Lactate Threshold (LT1) is crucial. Lactate Threshold refers to the point at which lactate begins to accumulate in the blood, signalling the body’s shift from primarily aerobic energy production to a higher reliance on anaerobic processes. This shift often marks the limit of sustainable effort over longer distances, making it a key metric for endurance athletes.
What Is LT1 and Why Is It Important?
Lactate Threshold 1 (LT1) is the lower threshold, occurring at lower intensities, where lactate starts to rise but remains under control. For cyclists, knowing your LT1 helps determine the intensity you can sustain over long durations, making it an ideal metric for setting training zones and pacing strategies in endurance events.
Understanding LT1 enables cyclists to:
- Optimise training zones: Tailoring training intensity to stay below or around LT1 improves endurance capacity.
- Avoid burnout: Riding at or near LT1 helps avoid early fatigue, especially on long rides.
- Enhance fat oxidation: Training at LT1 enhances the body’s ability to use fat as fuel, essential for long-distance cycling.
INSCYD Test and Its Benefits
The INSCYD test, widely used by top cyclists, offers a complete metabolic analysis, including the precise measurement of LT1. Here’s why it’s useful for cyclists:
1. Accurate Training Data: The test measures the exact point at which your body switches from aerobic to anaerobic energy production. This helps define individualized training zones more accurately than traditional heart rate or power-based systems.
2. Performance Insights: With data from an INSCYD test, you can track improvements in both LT1 and Lactate Threshold 2 (LT2), allowing you to adjust your training plan based on metabolic changes rather than arbitrary numbers.
3. Fuelling Strategies: Since the test also analyses fat and carbohydrate oxidation rates, you can fine-tune your nutrition during training and races to ensure you’re using the right fuel at the right intensity.
The Science Behind Lactate Threshold in Cyclists
Research has shown that trained endurance athletes typically have higher LT1 values compared to anaerobic athletes and untrained individuals. This means trained cyclists can sustain a higher power output for longer periods before hitting their LT1, which is crucial for endurance events. According to studies, peripheral adaptations, such as increased mitochondrial density and better lactate clearance, are key in raising the LT1 point in endurance athletes. The INSCYD test captures this adaptation by providing detailed metrics that help cyclists track these improvements. To purchase your INSCYD test follow this link, the protocol can be taken any time form your home and will include a Zoom consultation pre and post test.
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