V02 Max / Lactate Threshold Training

VO2 Max
Some people have asked where to get V02 Max / Lactate Threshold tests done, how much it is and whether doing one is even worth it.

Well, typically you can ask your local university human kinetics department or physiology department if they offer them. Often grad students will recruit guinea pigs for projects and will test you for free as part of their curriculum. I did both of my run and bike tests at a place called the Peak Center for Human Performance who also offer coaching and personalized programs based on your goals / test results as well as the university of British Columbia Human Kinetics Lab. The cost can vary greatly I suppose, but you can expect it to be anywhere from $125 to $200 - remember you get what you pay for. As you can see in my video for the bike test, it's in a controlled lab environment and obviously requires some special equipment to do the test - think lab rat

Is it worth it? In my opinion, it's a resounding YES. It has helped me train "properly" for endurance sports and provides structure to why and when you need to train slow, and why and when you need to train fast. Most recreational triathletes train purely on RPE (or rate of perceived exertion). Basically, you train as hard as you can, or as long as you can keep up with your training buddies or run group without barfing a lung, you think everything is all good... not usually the case! I train with some of my best friends and as much as I love their company on those long rides or runs, since we're all at different levels, we all have our own specific heart rate zones we need to train at and have to do our own thing although we could probably all alter our mere "speed" to stick together as a group. As much fun as that is, what might be aerobic for one of us is anaerobic for another, or what is a comfortable pace for one, is near race pace for someone else. This is TOTALLY ineffective training if you have a specific goal in mind.

One of the numerous articles about lactate threshold training can be found here: http://www.unm.edu/~lkravitz/Article%20folder/lactatethreshold.html

The most important thing you'll need when you train using these methods is of course a heart rate monitor, and access to a computrainer or power-tap for your bike (for power output in wattage). I ride with guys that can output 200 watts at around 100bpm for crying out loud whilst I'd be sucking wind so hard, a black-hole like vortex would envelop my riding space within 2 bike lenghts in all directions..... well, not really.. but you get the idea of typically every individual is at a different level. Just a few beats per minute either way can equate to a proper zone 1 aerobic workout vs. a zone 2 junk-mile workout - a very important line that you want to establish for yourself if you want your hard hours spent running / biking / swimming to bear fruit and make you quicker!

Hope this makes some sense!

drop me an email if this kinda stuff interest you in anyway, would love to share my data with ya!

cheers
Tav