This is great stuff thanks mate. I would like to question a few things to help further my understanding if you don't mind.
Firstly one thing i like to do is compare where things are so linking HR to other values is great, please more of that :)
[quote]Tinman wrote:
LT = Lactate Treshold;
MLSS = Maximum Lactate Steady State.
LT has multiple definitions. Some are associated with tradition and others are associated to what really happens during running.
Laypersons often call 1-hour race-pace the LT. It may or may not be! It's fairly arbitrary and linked to 40+ years of "doing it that way."
LT is probaly best defined as the first rise in lactate above resting that does NOT return to resting lactate value upon continuation of a given workload. However, even better may be 1 mmol above resting lacate, which leads us to MLSS.
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What is the resting lactate level in mmol? ps that last paragraph confuses me.
[quote]
To exercise scientists and some coaches MLSS (maximum lactate steady state) is the maximal intensity at which blood lactate does not increase more than 1 mmol per liter (from the 10 minute to 30 minute mark)of a steady state exercise test. You can do a google search and find some studies that have this exact definition or very close to it.
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I have seen this and it has led me to wonder what is the real difference between MLSS and LT?
[quote]
What is the intensity associated with MLSS, as defined above? It is ~80% of VO2 max for most serious runners. By the way, if you like to use heart rate, 80% of VO2 max is ~85% of true max heart rate.
Some test methods show MLSS at a higher level (typicaly in in the 3-4 mmol range (more commonly called LT).
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Can you outline the different test methods?
[quote]
By the way, when tesing runners with lacate meters, I've 1-hour race pace typically has lactates of 3-7 mmols. It it really overly-simplistic to say the 1-hour race-pace is 4 mmols of lactate! [/unquote]
I'm wondering if the more elite the population is, the more standardised their 1 hour steady lactate level would be. I remember a study saying 2.5-3mmol was the MLSS for an elite group.
[quote]
An aside (it can be a bit overwheling to think about all the definitions and criterium involved in setting LT or MLSS). If you are a non-physiology person, keep distance simple and think in terms of EZ, Medium, and Hard (or combinations of those three). EZ is base distance running that doesn't tire you out unless you go very far. Medium is about MLSS or LT, and Hard transitions above LT to VO2 max.[/unquote]
Please overwhelm me! I already have paces of training that i use. What i am trying to do with those paces is fit the level of effort applied with certain physiological criteria and also with HR. Like where exactly is the VO2max and how hard does one push in order to be working at that level and what is the HR for that level?
cheers
Sim