For years, lactate threshold training has been a cornerstone of endurance sports. Why then have we seen the sports most dominant Triathletes, who rely on lactact based training have poor results in varying conditions?
Athletes aim to improve their ability to sustain high intensities by increasing their lactate threshold (LT) — the point at which lactate production outpaces its clearance, leading to fatigue. While this approach has its merits, focusing too heavily on lactate threshold training can sometimes hinder an athlete’s progress. Here’s why:
1. Misunderstanding Lactate’s Role
Lactate is often misunderstood as a waste product that causes fatigue, but it’s actually a key fuel source. During high-intensity efforts, lactate is produced as a byproduct of anaerobic metabolism and shuttled to muscles and organs like the heart for energy. Overemphasizing lactate threshold training often frames lactate as something to be avoided or “buffered,” which can lead to training imbalances.
Endurance athletes who view lactate as the enemy may neglect other physiological systems, such as the aerobic base, which is essential for utilizing lactate efficiently.
2. The Aerobic Foundation is Undermined
Improving the lactate threshold is important, but it’s only one piece of the puzzle. Over-prioritizing LT training often means spending too much time in Zone 3 or 4 (moderate-to-high intensity) and neglecting Zone 2, where the aerobic base is developed. A strong aerobic base is what allows athletes to efficiently use fat as fuel, recover faster between efforts, and support sustainable endurance.
Too much time at or above the lactate threshold can result in what’s known as a “gray zone” — intensities that are too hard to be truly aerobic but not hard enough to build VO2 max. This leads to stagnation because neither aerobic capacity nor high-intensity performance is fully developed.
3. Overtraining and Fatigue Risk
Lactate threshold training is inherently demanding. Done too frequently, it can lead to excessive fatigue, which hampers recovery and overall performance. Athletes often fall into the trap of pushing themselves too hard, thinking that working at or near the threshold is the quickest way to improvement.
However, endurance performance is a long game. The cumulative stress of frequent lactate threshold efforts can suppress adaptations, leading to overtraining syndrome. This not only halts progress but can also sideline athletes with injuries, burnout, or illness.
4. Neglect of High-End and Recovery Work
Focusing too much on lactate threshold often means insufficient time is spent on other critical zones:
• High-Intensity Intervals (VO2 Max and Anaerobic Capacity): These sessions push the limits of the cardiovascular system and improve the ability to tolerate and clear lactate.
• Recovery and Easy Runs: Low-intensity training is where most adaptations, such as capillary growth, mitochondrial density, and fat oxidation, occur.
A balanced training plan includes these elements to ensure athletes are well-rounded and adaptable. By fixating on lactate threshold, athletes risk developing a narrow skill set.
5. Individual Variability is Overlooked
Not all athletes respond to lactate training the same way. Some may see significant gains, while others may struggle with stagnation or even regression. Genetic differences, training history, and personal thresholds all play a role in how an athlete adapts to a training stimulus.
A one-size-fits-all approach to lactate threshold training often fails to consider these nuances. Athletes who push through sessions that don’t align with their physiology may hinder their progress instead of enhancing it.
The Solution and My Approach: A Holistic Approach
To maximize endurance performance, training should address all energy systems and physiological components, not just lactate threshold. Here’s how to do it:
1. Prioritize Zone 2 Training: Spend the majority of your time building a robust aerobic base. This forms the foundation for all endurance performance.
2. Incorporate Variety: Balance your training with VO2 max intervals, sprint work, and easy recovery sessions to develop a wide range of adaptations.
3. Periodize Your Training: Use periodization to focus on different systems at different times, ensuring you’re peaking at the right moments without overloading one area.
4. Listen to Your Body: Monitor fatigue, recovery, and performance. Adapt your training if signs of overtraining or stagnation appear.
5. Test, Don’t Guess: Use lactate testing, heart rate monitoring, or power meters to ensure your training aligns with your goals and physiological needs.
Final Thoughts
Lactate threshold training is a valuable tool, but it’s not the ultimate solution for endurance success. Over-relying on it can lead to stagnation, fatigue, and imbalances. By embracing a holistic approach that develops all aspects of endurance fitness, athletes can achieve long-term progress and unlock their full potential.
Train smart, stay balanced, and remember: endurance is a journey, not a sprint.
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