4 May 2016

LT & Heart Rate Monitor Training

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LT, Heart Rate Monitor training and the Perceived Exertion Chart

Do you ever look at our perceived exertion chart, or hear your favourite instructor say I want you at a 6-7/10, Lactic Threshold, and wonder what that actually means?

You should join us on June 4th at 12:30pm for our first group Lactate Threshold Test to learn your own heart rate zones (and what your personal 6-7/10 feels like and looks like). This 60 min class will take you through our standard Lactate Threshold Field Test (hard ride). All you need is a heart rate monitor and to come with fresh legs!

June 4th at 12:30pm – $40/rider – BUY NOW

*FYI – you’ll be joined by our CYKL instructors who will be doing their LT test with you!

Want to learn more?? Here is a description of LT & Heart Rate and how you can relate it to CYKL’s perceived exertion chart. 

Learn more! In a nutshell we have 2 energy systems that fuel our bodies, The Aerobic energy System (with oxygen) and the anaerobic system (without oxygen).

The aerobic energy system uses oxygen to produce ATP(energy) from fats and carbs, for all the working parts of your body. This is the only system that uses fat as a fuel source (because its slow burning and requires oxygen).  The aerobic system is sluggish to start and usually takes about 20:00 before it starts humming along.  This is the primary system used in endurance activities and uses primarily slow twitch fibers that need oxygen.

The anaerobic system works without oxygen, for efforts that are short quick and intense (think high intensity intervals or sprints)- maximum efforts. With this system your body has to make energy by breaking down carbs in the absence of oxygen.  This is a far less efficient system but can provide ATP to working muscles very quickly in harder efforts BUT it is in shorter supply.  That’s why it is important to learn to spare glycogen (carbs) until it is needed in higher intensities and why it’s important to recover.

Your Lactic Threshold is at the upper end of your aerobic energy system almost straddling your anaerobic system.  It’s where the effort is becoming just a little too hard for your body to use oxygen to convert fat and carbs to energy.  Your breathing rate starts to increase as your body tries desperately to get more oxygen in.  Increased breathing is an important element in defining Perceived exertion, allowing you to gage when your intensity has gone too far.

Lactate has gotten a bad rap over the years and is repeatedly blamed for that lovely burning sensation you get in your legs when pushing harder efforts. In actual fact lactate helps to sooth that burn, so you can keep pushing….but only for so long.  The actual cause of the burn is hydrogen ions produced as your body tries to break down ATP in the absence of oxygen; lactate is being produced simultaneously.  The point where lactate is produced faster than it can be reabsorbed into your muscles is known as your Lactate Threshold.  That is why we often associate the “burn” with Lactate Threshold when we use perceived exertion.

The best way to know your LT for sure is through a LT Field test.  All you require is an hour of your time and a heart rate monitor. We basically do 2- 10 min tests with you working at a “hard” effort but not a maximum effort.  We will monitor your heart rate during these tests and coach you through what you should be feeling.

Once we have determined your LT we will then give you your Zones which correlate to the PE chart in the studio. ie-4/10 = Zone 2, 6-7/10= Zone 4 etc.  Most Heart Rate monitors have pre-programmed zones built into them based on Maximum Heart Rate.  These zones are not the same thing.  These Zones assume that everyone of the same age has the same maximum heart rate.  This is simply not true, maximum heart rate is very much genetically determined. Your Lactate Threshold is specific to you, your fitness, and can be trained with time.

We offer private LT tests at the studio for 50.00+tx that can be booked anytime with Jen or myself.

BUT……….. Saturday Jun 4th at 12:30 we will be offering a Group LT test along with our instructors for only 30.00+tx.  Come and sweat it out along side your fave instructor and find out just what it means to be at a 7/10 J

 

FYI-

LT occurs approx 50-60% of VO2 max for most people

Active cyclists and fit people- 70-85% of VO2cmax

Elite/Pro cyclists- 90-95% of VO2Max

CYKL Team

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