Why you should know your lactate numbers!
To clear up the first myth right at the start: it is a misconception that lactate is a useless waste product that is only produced during high levels of intensity. During aerobic training (more on this later), lactate is converted by the body into energy or other important molecules. In this range up to the lactate threshold, the lactate produced by the working muscles can be converted with oxygen into molecules that are needed to keep your power up. You are then even more efficient.
The production of lactate only becomes a problem when you exceed your aerobic-anaerobic threshold. This is because the lactate can then no longer be enriched with oxygen or converted into glucose, which leads to an accumulation of hydrogen ions and ultimately slows down the intensity of your training or, in the worst case scenario, means that you can take a premature shower because you can no longer do anything.
IN THE COMBUSTION
Your body continuously produces lactic acid and also breaks it down, even when you are resting. This is because the body also burns fats and carbohydrates during breaks in training to provide energy. The resting lactate values are between 0.5 and 2.0 mmol/l - endurance athletes usually have lower resting values than untrained persons.
During moderate exercise, (more) fats and ( less) carbohydrates are utilised as an energy source, which is also referred to as aerobic metabolism. This means that the working muscles have sufficient oxygen at their disposal. Although the lactate rises, our body is able to break it down or keep it in balance. It is therefore not unusual for lactate levels to rise at the beginning of a moderate training session and then fall. Lactate thus serves as an energy carrier and has an important function as a substrate for the oxidative energy supply.
ABOVE THE THRESHOLD
Another myth that persistently does the rounds is that the so-called aerobic threshold is 2.0 mmol/litre. It is not! There is no fixed threshold to which you should orientate yourself.
With increasing intensity, the body needs more and more oxygen to provide energy. The point at which our body can just about keep lactate formation and elimination in balance is called the ‘maximum lactate steady state’. This is the ‘aerobic-anaerobic threshold’ or ‘lactate threshold’ (although we don't like this term).
It is extremely important to know this point precisely because it is essential for calculating the training zones and therefore also for training control. Unfortunately, it is still generally assumed that the aerobic/anaerobic threshold is 4.0 mml/l lactate. This is also a myth!
OUT OF THE PUSH
If the intensity of the load exceeds the steady state, we are talking about anaerobic energy supply. At this point, there is no longer enough oxygen and the muscles (actually) become over-acidified, which can lead to a drop in performance or even to a breakdown. The lactate draws energy from the body at this point. Incidentally, values of over 20.0 mmo/l can be reached during maximum exertion
BELOW THE POTENTIAL
Training slightly above or below your individual threshold can be very beneficial. However, without knowing exactly where your lactate values should lie, it will be difficult to effectively control your training. Under no circumstances should you rely solely on your heart rate or train stubbornly according to watts or speed, as this can lead to incorrect training intensities. It is not uncommon for you to feel good and your heart rate is in the desired range during more intensive aerobic training, but your lactate levels rise continuously from the middle of the training session onwards, which can have a negative effect. It is therefore a question of adapting your training so that it can be designed effectively - depending on whether you want to train above and below the lactate threshold or to improve your aerobic or anaerobic capacity.
AT THE PEAK
Both the aerobic and anaerobic thresholds can only be determined by means of performance diagnostics. Depending on your performance level and type of sport, the thresholds are individual, which is why you should never orientate yourself on the fixed 2.0 mmol/l or 4.0 mmol/l thresholds.
Professional performance diagnostics are used to determine the heart rate zones, intensities and lactate thresholds for your training. The lactate measurement during training shows you how effectively you are training and whether you have exceeded your threshold values. They show you where you stand as an athlete so that you can adapt and optimise your training. This leads to an improvement in the body's own utilisation of lactate, especially when training at the lactate threshold.