Today marked the initiation of my winter training block, and in alignment with my coaching philosophy, I am fervently committed to serving as my own test subject, delving into the latest advancements in sports science. For those who have explored YouTube, witnessing endurance athletes undergoing lactate testing, it serves as a pivotal component in my exploration of the cutting-edge Norwegian Training Method.
The Lab:
Human Powered Health, nestled in the heart of Edina, MN, provided the canvas for my physiological exploration. Underestimating the city’s chaos and parking challenges, I arrived slightly behind schedule. Despite the potential disruption, the staff exhibited exceptional respect, offering all the time needed to ensure a valuable experience.
The Test Protocol:
Awaiting my arrival was the Woodway treadmill, a pinnacle of treadmill excellence. For those familiar with it, its distinction is immediately apparent. I climbed on after receiving an initial resting lactate reading, donned the gas exchange mask, and commenced the test.
Lactate Readings:
- Initial reading at 8.7 mph (6:54 pace): 1.5 mmol/L.
- Surprisingly, at 9.3 mph (6:26 pace), lactate dropped to 1.3 mmol/L.
- LT1 was achieved at 9.9 mph (6:03 pace), correlating with marathon intensity.
- Struggling at 10.5 mph (5:43 pace), I breached LT2, comparable to a 10k to half marathon pace.
Interpreting the Results:
Post-test, I spent time with the physiologists, dissecting the test results and engaging in a discussion on how to apply the findings to the upcoming training. We delved into training methods and their practical applications based on the results. Despite the low lactate levels, the test posed a challenge to my current fitness. The controlled pace at LT1 provided a ‘comfortably challenging’ experience, revealing nuances in my physiological response, particularly the strength of my endurance and the weakness in holding paces faster than LT1.
Applying the Approach:
Incorporating the Norwegian method involves two sub-LT2 sessions, two sub-LT1 sessions, one hill session supra-LT2, one long run, and easy aerobic runs. Emphasizing an individualized approach, the focus is on balancing intensity, volume, and recovery for optimal training adaptation. The intention is to include 10-14 short runs per week, with the flexibility to extend the microcycle beyond seven days if necessary. Objective and subjective recovery metrics (HRV, RHR, Sleep, Feel) will guide the decision on overreach sessions, ensuring they occur only when my body is ready. Regarding threshold training, the intent is to use Dr. Andrew Coggan’s Performance Management chart concepts to manage the amount, a topic deserving its own detailed discussion.
Conclusion:
The lactate analysis test at Human Powered Health has provided invaluable insights, laying the foundation for a structured training approach. Armed with precise data, I can confidently leverage the Norwegian method to elevate my performance. If successful, these results will inform the structure of training for my own runners and triathletes. My sincere gratitude extends to Human Powered Health for delivering a comprehensive experience, and I eagerly anticipate returning to track my progress.
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