Latest / Easy Double podcast / The Science Behind Getting Fitter & Faster: LT1, LT2 & Blood Lactate Explained | ft. Zander Mostert

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The Science Behind Getting Fitter & Faster: LT1, LT2 & Blood Lactate Explained | ft. Zander Mostert · Easy Double podcast

0:02
Yeah, lace them up another way. Another.
0:12
Easy double, Yeah, from the track to the rodeo, we talk that
0:17
talk splits on the watch, but we still take the Mick.
0:19
Dean in Perth with the long run legs going, breaks the fire when
0:22
the session gets thick. Ryan in the mix with the numbers
0:24
and plans from everything to medals, Yeah, we break it all
0:26
down. Hard graft Monday, left about a
0:28
Sunday still chasing PBS. Hello and welcome back to the
0:33
Easy Double Podcast. I am very excited this week to
0:36
be joined for a very interesting chat by Zander Mostert.
0:41
So Zander is an endurance sports scientist and coach up front
0:44
runner and his background is he has a Bachelor of Science in
0:48
Sports Science, Exercise and Health from University of WA.
0:53
So welcome to the podcast. Zander, how are you doing?
0:56
Thanks, Ryan. Yeah, I'm good.
0:57
Thanks. Had my day off today so resting
1:01
and recovering. Ready to get back to work
1:03
tomorrow. I'll see you've been doing all
1:05
your all your research on lactate then freshening up
1:08
today. Maybe, yeah, renewing the mind,
1:11
getting them get in the background, all clued up ready
1:14
for your questions. Yeah, So this conversation
1:17
comes, the listeners may be familiar on the back of Zander
1:22
help me do some testing to dial in my zones and my black tape
1:26
readings as a bit of an experiment the other week.
1:29
And for us on the podcast, we realised it's a really cool
1:33
opportunity to kind of deliver a bit of an educational piece as a
1:38
one off where we usually just talking a bit of rubbish and
1:41
having banter about running. This will hopefully help unpack
1:45
some of the myths that sit behind so many of these
1:47
buzzwords and running right now. LT1LT2 Threshold.
1:53
So yeah, I'm keen to get into it with you, Xander.
1:56
But before we do, where? So you've joined.
2:01
When did you start a front runner?
2:03
Well, it started officially in Jan, but I've been contracting
2:08
for a couple months prior. But I wasn't like involved in
2:11
the community at that point. And now you are fully embedded.
2:16
Now you're enjoying it, Yeah. Yeah, it's been going well.
2:19
Lots of learning opportunities, how to like learning how to, to
2:26
deal with multiple clients. I think before, obviously having
2:28
a very small group of athletes that I was working with now
2:33
pretty much tripling, tripling that almost to the to to what I
2:37
was. It's, it's been a big learning
2:40
curve how to manage that and, and give everybody the time of
2:44
day that they deserve. But yeah, it's it's been a good
2:47
challenge. Tough.
2:49
I can admit it's been tough, but roughs, roughs good at providing
2:53
the support you need when you need it and also giving you the
2:55
space to grow and try things out yourself.
2:58
Not really like holding you within a box, actually giving
3:01
you some freedom to experiment and then just helping to make
3:05
sure that that the results from that experiment are repeatable
3:09
and trustworthy. So it's been, it's been really
3:11
good. Can't really ask for a better a
3:14
better outcome really because coming out of my degree I didn't
3:17
really have much choice and was very fortunate and blessed to
3:20
have scored, scored where I am. Yeah.
3:23
Well, I think did your, your CV kind of spoke for itself, did it
3:27
in there. Not to undersell you in just
3:30
being a coach. You also have a pretty strong
3:32
athlete background yourself in triathlon.
3:34
And then you had your own kind of like small cohort of clients
3:38
which are starting to look pretty successful.
3:41
Yeah, yeah, potentially. I think that's that from memory,
3:44
that's originally how we got in touch with, with obviously
3:49
Andrew being a relatively well known runner at the time.
3:54
But I think, yeah, my background in actual endurance sport is
3:58
also another thing that sort of separates you from a set of
4:03
sports science graduates where some people might not really
4:05
have any, you know, interest in, in endurance.
4:08
Whereas coming from actually having taken part in some of
4:11
these events and having the practical knowledge as well
4:14
definitely helps apply the the theory that you learn in into a
4:20
program for someone and and understanding their context
4:23
because you've actually been in the same shoes as well is is
4:26
pretty good. It definitely helps.
4:29
Yeah. And would you say your strongest
4:31
discipline as an athlete is cycling?
4:36
I'd argue that is true just because I spent most of my time
4:41
while I was in my peak years of puberty writing.
4:45
Kind of wish I did stick to running just to see where I
4:48
would have got, but I'm not sure I I'd say yeah just based off
4:53
how I responded to the riding I got.
4:55
I got pretty good, nothing hectic.
4:57
Definitely enjoyed the riding a lot, but I do kind of wish I did
5:01
spend a bit more time running as well because I think when I was
5:05
racing and I did OK, a few good runs here and there wasn't very
5:09
structured either. I think most of my training I
5:12
was doing myself as well at that point, but I think I'm, yeah,
5:16
maybe having a coach would have been cool, a running coach, just
5:20
to see where that would have got.
5:22
But I do wish that for myself in the near future as I sort of get
5:26
over the injury that you're aware of, getting back into the
5:29
running a little bit more and see where that could potentially
5:32
take me with the time that I have in my hands.
5:36
Yeah, well, it is. It is cool to have kind of like
5:39
a coach who's in the field as well because like particularly
5:42
on those rides and sessions when I don't want to speak for
5:47
everyone, but I'm pretty much flat out doing threshold and
5:49
then you just roll by like you're doing a warm up.
5:51
It's it's both motivating and depressing at the same time.
5:56
But then the same would apply if I was to try to run.
5:58
You know, we both got these sports that we're predisposed
6:02
to. And for me, it's easy to get
6:03
back into the to the ride just because I've spent so much time
6:06
doing it. And then for you, how quickly
6:08
you've come back into the run versus I have to work so much
6:11
harder to get a run legs back. So goes both ways.
6:15
Yeah, OK, fair. And I did come up with a bit of
6:19
an analogy like Dean's always referring to is, was it CTL
6:23
cumulative training load and I flipped the L in the T round and
6:28
we've got Chief lactate technician for you.
6:31
Would you say that's a a fair representation of what you've
6:34
been up to recently? Yeah, it feels like it with the
6:37
number of tests I've been doing. Yeah, I'm sure.
6:40
Maybe I'll print a little badge out and and put that on my on my
6:43
shirt at work tomorrow. Yeah, because you'll have to
6:48
formalise the the knowledge that you adapt in there because how
6:52
many tests have you done now? It's it's so-called the way that
6:55
people are able to just kind of like walk in or book online and
6:59
have access to be able to do this.
7:01
I actually, so I don't know what you're your background is with
7:07
the new like all the AI stuff, but it's been great for me in
7:10
sorting the the tedious tasks of tracking and monitoring.
7:14
So I got it to do a create a little bit of a spreadsheet with
7:18
a lot of the OR pretty much all the clients I've had so that I
7:21
can see when their first Test was and then when the three
7:24
month date is so I can, in case they haven't booked again, I can
7:27
just reach out and ask how things are going.
7:31
But it turns out it's about 41 from when I started already.
7:35
So that's in like just over three months, 4141 tests, so.
7:44
Yeah, wow, it's so popular and that's obviously it's helping
7:49
the individual because they're getting all of their data.
7:51
But then it also helps you kind of like you're not just then
7:55
looking at one set of results, you can look at trends and how
7:58
different people react to it as well.
8:01
Definitely. And that definitely changes the
8:05
way you view things because you come into it thinking, oh,
8:08
everybody's going to fit in the box.
8:09
And then next thing you know, like your test results, for
8:13
example, just it doesn't fit the box at all.
8:16
And you have to you have to figure out what you're doing
8:18
there and work with it really and look at the context outside
8:22
of the test. What's the athletes background?
8:25
How much running have they been doing recently?
8:27
And used that to almost as a lens to look at the results and
8:31
that then the results actually make a bit more sense as well.
8:35
OK, well, let's do try and do a bit of a scene set and some
8:39
context before we get into the weeds of the test and the
8:43
results because I'm conscious that lots of the terminology
8:47
around threshold and lactate can maybe be a bit overwhelming for
8:52
people. And admittedly, I would have
8:55
talked about threshold in the past and perhaps not really
8:58
fully understood what it meant. So I do have a couple of
9:02
questions. Maybe just your simplest
9:06
explanation as to what lactate actually is.
9:10
Yep. Yeah.
9:11
It's just, it's just a byproduct of glycolysis in its purest
9:16
form. So glycolysis being the process
9:18
of splitting glucose for energy in an attempt to produce ATP.
9:22
So ATP being the the smallest version of energy that we we
9:28
use. So in almost every movement, any
9:31
form of metabolism, ATP is being split into ADP in a phosphate to
9:38
for us to move and do whatever we want to do.
9:41
But the production of that ATP comes from a few different ways,
9:44
and glycolysis is one of them. And lactates, yeah, pretty much
9:49
always being produced in that shuttle.
9:52
It's just what happens to it when it's produced that that
9:57
affects, you know, the levels in our bloodstream.
10:00
So as glucose goes down the chain of glycolysis, it gets to
10:05
a point where it splits into something called pyruvate.
10:10
Pyruvate is normally, if the environment is right, shuttled
10:14
to the mitochondria where it's fully oxidized aerobically, and
10:19
then you don't have to actually deal with lactate.
10:21
But sometimes if that pyruvate is being produced faster, then
10:26
we can shuttle it away. A enzyme called lactate
10:31
dehydrogenase comes in and converts it into that pyruvate
10:35
into lactate and now that lactate is there and present.
10:39
However, I think again, the other thing is just because you
10:43
have lactate in your bloodstream, the lactate itself
10:46
is not what's causing the acidosis.
10:48
It's the hydrogen ions that are paired with it.
10:51
So we measure, when we measure lactate with a meter, we are
10:57
invertibly actually measuring the the concentration of
11:00
hydrogen ions. It's just that luckily for us,
11:03
the the ratio is 1 to 1. So we know that lactate follows
11:10
this correlation with exercise intensity and we know that
11:13
hydrogen ions also follow follow the same correlation.
11:16
So it's the same pattern. So if we just measure lactate
11:19
presence, which is much easier than measuring hydrogen ion
11:23
presence, we can pretty much just get a really good idea of
11:27
what's going on with the blood pH.
11:30
And as a result, yeah, we can use that to structure our
11:33
training zones. And so side note a little bit is
11:38
bicarb is supposed to. Kind of prevent the negative
11:43
effects of those hydrogen ions then, not necessarily actually
11:46
that lactate. Yeah.
11:49
So the lactate has got the opposite charge of the hydrogen
11:53
ions and it's actually the same charge as the the bicarbonate
11:59
from I don't, I have to. I'd have to look into the
12:00
chemistry, but from memory, you'd have to set it had the
12:03
same charge as the part of the sodium bicarbonate that bonds to
12:07
the hydrogen ion to form CO2 and water.
12:11
So it's it's it's it can't physically.
12:14
Yeah, bond to the bicarb, the bicarb is what grabs onto the
12:20
hydrogen ions. So I think the hydrogen ions are
12:23
H plus. So the lactate would be a minus
12:26
charge from memory. So yeah, that the, the bicarb is
12:30
attacking the the hydrogen ions because they're, they're,
12:33
they're what changed the, the pH in the blood.
12:35
And then when the pH is off, the muscles can't contract as
12:38
efficiently as we want them to. And that's when things start
12:42
falling apart. OK, right.
12:45
I don't know about chief lactate technician, we might be often to
12:48
go with the the mad scientist or something here.
12:52
This is all pretty like, I think from looking back at uni, we
12:57
learned a little bit about this stuff and I actually went and
13:00
reviewed some of my notes when the lactate testing started
13:04
getting pretty serious just to check if I was down on the right
13:08
track. And it is a little bit
13:10
unfortunate because it turns out one of my classes, the actual
13:15
Physiology class, was claiming lactate as a waste product.
13:19
And that's one of the biggest things that has been sort of
13:21
kicked to the curb recently. It's not a waste product at all.
13:24
It's like I said, it's not actually what causes the damage.
13:27
But when I went and looked at my bioenergetics notes, which is
13:32
the class where we learn about the more chem chemistry side of
13:35
things in terms of substrate use and fat breakdown, glucose and
13:40
all that, that lecture from memory, he was really solid and
13:43
he he understood it for what it was as a, as a just a byproduct.
13:48
Yeah, because the body can actually use lactate as fuel in
13:52
some certain states, can it? Yeah, definitely.
13:55
So it gets shuttled obviously around the muscle fibers just to
13:59
get moved around, but then it can also get sent to the heart,
14:03
the liver, the brain, where it can just be re oxidized.
14:06
So it goes through the same shuttle where it's converted
14:09
back into, from memory, pyruvate and then it just goes through
14:13
that same process of creating ATP.
14:16
So it's not, it's not at all a waste product.
14:20
OK. I'm going to continue probably
14:22
to throw some assumptions at you and you can maybe rubbish them
14:25
or back them up. So is it true that so when you
14:29
start exercising in a low intensity state, you are mainly
14:34
metabolizing fats and therefore you don't produce much lactate,
14:39
but then as the intensity goes up, your body uses carbohydrates
14:44
as the primary source of fuel and that is what starts to
14:47
produce the lactate? Yes.
14:50
So sort of on the right track. So I think we're always, we
14:57
always are going through glycolysis.
15:00
So fat itself doesn't have its own unique metabolic pathway.
15:04
It's just that we store it as fat.
15:06
Then that fat gets broken down into a a single fat chain and
15:11
then that fat chain gets again broken down into glycogen,
15:14
glucose, it go all goes through the same process.
15:17
It's just that we as mammals, our bodies want to be efficient.
15:23
So fat itself stores a lot of energy compared to glucose.
15:29
So our bodies are more likely to store energy in the form of fat
15:34
because it doesn't hold on to water and it produces more
15:37
kilojoules per molecule than glucose or glycogen does.
15:41
So that's the main reason why we store fat and also because it's
15:45
got more energy in it. We, our bodies would much rather
15:48
use that as the fuel source when it comes to low intensity
15:52
exercise than go down the route of burning glucose and glycogen.
15:58
The other reason is also because our brain operates of blood
16:02
glucose. We, we can't just burn it all
16:07
like exercising because otherwise we leave nothing for
16:09
our brain. And our brain obviously is one
16:10
of the, the main consumers of, of, of the glucose and the
16:16
glycogen in our, in our body. So I think going back to the
16:21
start, yes, fat is the source of fuel for low intensity exercise,
16:28
but ultimately it goes down the same process of being getting
16:32
broken down into going into glycolysis and then through the
16:35
pyruvate, through Krebs cycle, all of those things.
16:38
So that that is definitely true. And then because you are always
16:44
in a state of using glycolysis, there is always going to be a
16:48
little bit of lactate in your body.
16:50
So even when you're doing nothing, you still got resting
16:53
lactate levels and then it's just about how those change
16:56
depending on your increase in exercise intensity.
16:59
The other thing that sort of throws a spanner in the works as
17:02
well, it makes it potentially a little bit more complicated is
17:06
how muscle fibers, the different types change the fuel substrate
17:13
use. And when we increase exercise
17:16
intensity, say from a lower point to a higher point, the
17:22
slow twitch fibers aren't actually able to to contract
17:25
fast enough and powerfully enough to fulfill the demand.
17:29
So now you're suddenly forced to switch to fast twitch fibers.
17:33
And physiologically fast twitch fibers are not as good as not as
17:37
good as slow twitch fibers at aerobically breaking down
17:41
glucose and going through that whole thing.
17:43
So they end up ultimately producing more lactate.
17:46
So I think there's two, there's two key players here.
17:50
There's one, you're creating more lactate then you can
17:55
lactate again. So Hydra now is 1 to one, but
17:58
let's just go with lactate. So creating more lactate then
18:00
you can buffer. And two, the energy demand is
18:05
too high for your slate rich fibers.
18:07
So you've got some swap fast, fast rich fibers in play here.
18:11
And as a result, they are rapidly increasing the
18:14
production as well. So a few different a few
18:17
different characters that play in in in why your lactate is
18:21
actually going up as you increase your intensity.
18:24
Hence two different athletes athletes being able to have
18:28
completely different lactate profiles.
18:30
So you have the on one hand who's full of slow twitch fibres
18:35
versus the 815 hundred meter guy on the other hand who's jacked
18:40
up with fast twitch fibres. The LT1 and LT2 could be, let's
18:46
say, for example, at the same pace, but the actual readings
18:50
that come out of it are going to be completely different because
18:53
of the fiber brake makeup. Exactly.
18:55
Yeah, you'd have one athlete with way more buffering
19:00
capacity, mitochondrial density so much higher.
19:03
So like your your sort of test where the readings are just so
19:06
low and they don't even really want to budget because you've
19:10
almost got the inability of producing lactate, which is
19:14
another com complex theory. I guess you could go into and
19:18
then say the 800m runner who's got so much glycolytic power and
19:22
his muscle fibers are just ready to just create all this energy.
19:27
So his lactate levels are going to be a lot higher and also more
19:32
drastic with how the curve just shoots up.
19:34
So, and that's something that I've seen with a couple of
19:38
athletes that have come through recently, sort of had a lot of
19:40
the juniors tested and the juniors being more orientated to
19:44
the fastest stuff. I've found that they are way
19:47
less aerobically efficient than yourself.
19:53
Like you see the curve is just not very flat at all and it's
19:59
almost it's almost linear from from the get go as well.
20:03
So it's interesting. Is it, do you think that's maybe
20:06
because they haven't like developed much of an aerobic
20:09
base, but they just because of the muscle fibers that are
20:13
present, they've got power? Yeah, that, that's definitely
20:17
it. And I think as we when we get to
20:19
your test results, you're asking a couple.
20:21
I saw you're asking a couple of questions about, you know, what
20:24
it's what it's referring to and what we could start to focus on
20:26
to increase and get faster. But yeah, aerobic development is
20:33
definitely important for an athlete racing a aerobic
20:36
aerobically dominated event. So I'd argue still 1500 plus
20:41
you're going to see, you know, like Ingerbritsen running 170 KS
20:45
a week or Kerr Mars up to 150. It's still an aerobic event.
20:50
So we do want those aerobic traits.
20:52
But then when we drop down to the 100, absolutely massive
20:57
shift in Physiology and now suddenly it's all about, you
21:00
know, can you drop a 22 second 200 meter?
21:03
Can you sustain this insane speed for, you know, one at one
21:08
minute, 45 seconds? Like it's a completely different
21:10
world. And hence the training stimulus
21:15
and the focus is is completely different.
21:19
OK. And So what seems to underpin
21:21
everything is these two titles of LT1 and LT2.
21:27
So can you kind of try and explain them in how you best
21:31
understand that? So I recently listened to a
21:35
podcast from Olive Bird and if you heard of him, he's Christian
21:40
Blumenfeld's coach. So he's pretty well knowledged
21:43
on the lactate side of things as well.
21:45
So that was a great way to learn, but he highlighted this
21:49
idea that LT1LT1, or lactate threshold 1 only exists because
21:56
of how we measure. You really only got one point of
21:59
threshold where there's. I guess if you imagine a seesaw
22:04
and suddenly it tips over. The only reason we have an LT1
22:08
is because of how we actually measure blood through a
22:14
peripheral capillary I guess. So if we were to stab you right
22:18
in the quad while you're while you're running and test it
22:21
straight from the muscle body, we would always see more of a
22:24
linear increase because you can imagine heart rates, linear
22:30
breathing rates going to be linear or a lot of these fact
22:33
like cardiac outputs linear with how your exercise is increasing
22:38
in intensity. So we can almost assume that
22:41
lactate itself is going to follow the same trajectory.
22:44
You don't really see why not where the reason why we've got
22:48
it labeled as LT1 is just because when we are testing, we
22:53
can, we can, we can plot that point of, OK, it's sort of
22:57
jumped up now from resting levels and the the buffering
23:00
time it takes to go from the muscle into the blood stream up
23:03
to the ER can sometimes hide that pure linear output that we
23:09
would assume is actually there. So LT1 from the testing point of
23:14
view and literature represents the first increase above resting
23:20
levels of your blood lactate. And we would argue that that can
23:25
also be, you know, terminology wise can also be referred to as
23:28
your, your tempo. So from there up, you're sort of
23:31
entering your tempo zone and then LT2 or lactate threshold 2,
23:37
I guess, really identifies your pure physiological threshold.
23:42
So if we can imagine that linear line, and then suddenly you get
23:45
to this point where that that linear pattern just gets thrown
23:48
out the door. And it's just this exponential
23:50
jump up where it's unpredictable, representing this
23:55
chaotic metabolic phase where there's just so much getting
23:59
produced and our bodies completely unable to buffer it
24:02
out at the at the same speed. So yeah, pure threshold LT2,
24:08
LT1, potentially a bit of testing the read like the
24:13
testing has caused us to to label this sort of first
24:16
inflection point, but representing this idea of moving
24:20
away from mainly aerobic contribution now to a little bit
24:25
more anaerobic contribution as we approach pure Lt. 2.
24:30
So yeah, again, look, yeah, it's when you when you add more
24:35
variables into the mix, it can make it a bit more complicated.
24:38
But as a as a short and sweet statement, LT1 tempo pace Lt. 2
24:44
pure threshold. So.
24:46
And so is it fair to say then that LT2 you can be more exact
24:50
with, whereas LT1 is maybe more of an area or not really?
24:55
Yeah, definitely you could. You could see it that way.
24:57
And that's why we like to use queues for a lot of the tempo
25:02
sessions, getting people to think about how they're feeling
25:07
and rather than really dictating it too hard with it with an
25:12
exact pace. But yeah, Lt. 2 is a lot more
25:15
physiologically identifiable regardless of the athlete.
25:20
So any, any, any athlete's going to have an LT2 that's very
25:25
pinpointable and and identifiable.
25:28
And does the point of equal equilibrium so where production
25:33
equals clearance levels, does that sit somewhere in between
25:37
them or? Oh so So production will equal
25:43
clearance all the way up until Lt. 2.
25:45
So at LT2 production exceeds maximum clearance capacity.
25:50
Does that make sense? Yeah.
25:51
And then anywhere beyond Lt. two, production is just
25:54
skyrocketing past clearance. Yeah, yeah, exactly.
25:59
So all the way from resting levels to LT2, our body can
26:03
match production with clearance. And then past Lt. two production
26:11
has exceeded maximum clearance. And then this might be a hard
26:17
question to answer, but how does time in at that intensity
26:22
influencer? So for example, you might be
26:25
able to match production with clearance for three minutes, but
26:29
for 5 minutes, production is more dominant.
26:34
Or for like if you increase the speed, you might be able to
26:40
handle it for say like 2 minutes or 90 seconds, but then
26:44
production exceeds. So is that why we just
26:46
standardize the test at 3 minutes?
26:49
Yes. So steady state is something
26:52
that we try to achieve in these tests.
26:54
If, if, like you said, if the reps are too short, we're not
26:57
actually able to get you to a point of meeting the production.
27:01
So it will take, it does take time for our body to activate
27:04
these pathways and get everything stabilized.
27:07
So that's why the reps are normally 3 to 4 minutes.
27:10
We have moved to a 4 minute test structure now just with lactate
27:17
strips being a bit harder to source.
27:19
There's some global outage. So we just need to cut down on
27:22
on this, on the total steps. But just giving the athlete a
27:26
few minutes to stabilize, get the heart rate to stabilize,
27:29
breathing rate to stabilize gives us a better cleaner
27:32
picture of, of what's actually going on in inside.
27:35
Yeah. OK.
27:37
Last question on the LT1LT2 relative to both those reasons,
27:43
where would marathon pace sit for someone who's well trained?
27:48
Yeah, that's it. That's a really good question.
27:50
And I think again, context is so important here.
27:54
Like the Super elite marathon guys are going to be able to
28:00
almost sustain, you know, Lt. 2 for that whole 2 hour duration.
28:05
So that's they've, they've trained so well and they've got
28:09
in their fat metabolism so strong and their buffering
28:13
capacity so strong that they would have sit so close to LT2
28:16
for two hours, where as a recreational runner might be
28:22
under LT1 even for a marathon, like they'll be that far lower
28:27
down. And then you could potentially
28:29
put a you know, relatively fit runner who's say doing 100 KSA
28:35
week and and going for say sub 3:00 to 2:00 to 2:30.
28:40
They're probably sitting about halfway and potentially between
28:44
the two. But again, it's depends on the
28:46
athletes context. Like what's their muscle fiber
28:49
makeup? Yes, so many different
28:53
variables. But I'd say it it could be
28:55
anywhere from under LT2 for a rec runner, say 4 hours where
28:59
it's literally just about distance and conditioning, all
29:03
the way up to just under LT2 for the Super elite where it work,
29:10
where it's more about the conditioning to sustain maximum
29:16
clearance and maximum production for two hours in an extent,
29:21
yeah. So say, let's take someone who's
29:24
being very deliberate and they're dialed in to lactate and
29:27
stuff. Are they going to try and
29:29
develop their Lt. 2 or their threshold as far as they can and
29:34
then try and work on bridging the gap from LT1 to LT2 to kind
29:38
of basically push marathon pace faster and faster?
29:43
It depends where they are originally.
29:45
So I would argue getting a baseline test where you see OK,
29:50
what's your goal time for the marathon and where is the LT2
29:55
sit in relation to that. Now, if your Lt. 2 is like say 5
30:00
to 10 seconds faster than your gold marathon time, and for most
30:03
people this is going to be let's let's just say we're talking
30:06
about a three hour runner that is totally unsustainable.
30:11
So you're you're going to have to push that way higher up.
30:13
So I would argue in that person's scenario, the Lt. 2 is
30:18
a limiting factor and they need to push that up in order to
30:21
bring LT1 up a bit more so they can sustain that marathon pace
30:26
at a much lower lactate concentration in their blood.
30:30
Whereas say someone who's come off doing heaps of 10K work, 5K
30:37
work, really high levels of top end threshold and say that Lt. 2
30:46
is sitting quite high in relation to their goal pace.
30:50
It yeah, it just depends where the LT2 sits in relation and
30:54
what their goal, what their goal time is.
30:56
So I think if we plot all those things together, think about
31:01
conditioning, think about physio Physiology and where that pace
31:06
puts them on their curve, we can get a bit of an idea of what
31:09
needs to move in order to make this more achievable for them.
31:14
Yeah. And that must be hard from a
31:17
coach's perspective. So you've got someone who is
31:20
really well developed at like 5 or 10K and they're obviously
31:24
wanting to improve. And then you start telling them
31:27
we need to do some low intensity stuff, like we need to slow your
31:30
sessions right down, increase volume.
31:33
And obviously you're thinking in the back of your mind, this is
31:35
to kind of bring that LC one base.
31:37
So, but the athlete perhaps doesn't see it.
31:41
So clearly they're just wanting to like push and push and do
31:44
faster reps. Yeah, yeah, it's creating the
31:47
foundation for the speed. And I think that's a principle
31:52
most people are aware of how you go through phases and you can
31:54
never sustain super high intense training all year round.
31:58
You have to go through macro cycles and training, training
32:02
cycles where you build a really good solid foundation, get your
32:07
aerobic system worked up well, hopefully push that LT1 up as
32:11
much as we can. And then as you approach your
32:13
race, you start attacking your threshold, your Lt. 2, and then
32:18
depending on how old you are as well and what you can handle.
32:20
But then even looking at VO2 work as well because that that
32:23
as a last step that drags all three of them as at the same
32:27
time in a sense, yeah. But just then when you go to
32:32
VO2, the recovery cost becomes a lot higher.
32:36
Yeah, all the risks. You just got to factor all the
32:38
risks and whether you're willing to to give it a go.
32:42
And again, context matters here. So for a first, I'd say a wreck
32:47
run, a 3 hour marathoner, I'm never going to get them to do
32:50
VO2 work because it's unless it's unless they decide they
32:53
want to come down and race a faster, shorter distance.
32:57
And we'll bring down the whole, the whole of the weekly volume
33:00
to reduce fatigue. If, if, if it's training for a
33:03
marathon for them specifics wise, that's not going to help
33:07
at all. So yeah.
33:10
So hypothetically, someone who does VO2 Tuesday, a threshold
33:16
Thursday, and maybe a session on Saturday, maybe not, versus
33:20
someone who just does threshold, threshold, threshold.
33:23
The person who's doing just solely threshold is probably
33:27
going to get 95% of the gains that the person who does a VO2
33:31
session is getting anyway, just without the massive 1.
33:36
I don't know about massive, but all the risk.
33:38
Yeah, I guess it again, it just depends on the the the race that
33:44
they're those two athletes to say going for.
33:47
If we were to plot them out in terms of what distances one
33:52
would be better at versus the other, I'd argue the obviously
33:55
the the VO2 guy is going to perform better with the 1500 to
33:58
say the three K. I'd say they'd be pretty even
34:01
across 5:00 and 10:00. And then you might find the
34:04
aerobic the guy doing more threshold work will potentially
34:08
be a bit better with the half marathon and then maybe the
34:12
marathon as well. It just, yeah, it just depends
34:14
on weekly volume and and total exposure and all that sort of
34:17
stuff. But specificity is, is a super
34:22
underrated tool for running and knowing how to tweak an
34:30
athlete's weekly training, but maintain the the core
34:33
foundations in order to target a specific event and reduce the
34:40
amount of trusts in their their overall volume.
34:43
Try to maintain as much consistency as possible.
34:46
That's always going to result in in a successful event.
34:50
But completely flipping training around and neglecting some of
34:54
the core foundational pillars of endurance adaptation is is
35:00
probably not the best way to go that that's my personal opinion.
35:04
And I felt I found that that works quite well with with most
35:07
of my athletes maintaining a really good consistent weekly
35:10
structure and then tweaking to suit whatever the target is and
35:15
at the right time that. Makes sense.
35:20
All right, let's pull it back to the the case study, then the the
35:24
testing process itself. So I'll speak from my experience
35:27
as to what we've done with the test, how it was in the front
35:32
runner lab there in Wembley near Lake Murder, Lake Murders.
35:38
Yeah, it could be like the number of people that go there.
35:45
Yeah, so they've, the front runner have got a treadmill set
35:48
up. Zander has his magical table set
35:53
up with the gloves, with the with the reader, with the
35:56
strips. He took my watch off me, which
36:00
was helpful. So Zan, I had the heart rate
36:03
monitor on my arm and Zander had my watch on the table.
36:06
So he was also recording the speed on the treadmill, the
36:10
heart rate on my watch, the blood lactate reading.
36:14
And we had this sweat lactate band.
36:16
But we'll discard that because the reasons didn't do too much.
36:22
And it was actually useful to take the heart, the rock watch
36:25
off so that I didn't see my heart rate because you
36:27
explained. At the.
36:28
Start. It can act as a bit of noise
36:31
rarely and negative feedback potentially.
36:34
Yeah. So the process was I think is
36:39
the idea 10 by three minute reps well to foot now 4 minutes but.
36:43
Yeah, now, now obviously changing I guess depending on
36:48
again the athletes conditioning how long you want to make the
36:51
test. Ideally you don't want it to be
36:52
too long because then it's just adds up in terms of fatigue.
36:55
But for around the 25 to 30 minutes for a test length.
37:01
And then obviously now being our 4 minutes step, 4 minute step
37:03
lengths, we're going to about six to seven steps, 4 for each
37:07
step. And then just increasing the the
37:09
exercise intensity as we go. It seemed looking for that, for
37:13
that pattern that we're after. I was thinking walking into the
37:17
test or I'll probably do some like steady reps after this.
37:22
There's absolutely no chance in hindsight.
37:26
Yeah, ref got you to run real hard there at the end.
37:28
Yeah, there's no strips left because we use them all.
37:32
Oh yeah, that's true. Yeah.
37:34
So the idea being that you do your Rep, you start at a pace
37:40
which is going to be relatively easy.
37:42
So for us, we started at 13.5 K an hour and after three minutes
37:48
or 4 minutes at that pace, you jump off the treadmill.
37:52
Zander's already pierced your ear, which doesn't hurt at all.
37:56
So the blood, the blood is ready at the surface.
38:00
You just give it a little squeeze and Zander handles the
38:03
machine, puts the strip in, gets the reading, all within about 30
38:07
seconds. And then after 60 or so seconds,
38:11
we jump back on, bump the pace up and repeat, repeat, repeat
38:15
until we start seeing some readings that are starting to
38:18
make sense. Yeah, fair, fair assumption
38:21
assessments. Yeah, no, definitely.
38:24
I think with you, we definitely started a bit too slow obviously
38:27
as you as you've you've come to realize, but a few steps of good
38:33
aerobic numbers helps with the interpretation.
38:38
So that's the idea behind that, just to gauge where that first
38:41
inflection point is and, and what's what's major aerobic for
38:45
this athlete and then where's the tipping point into some
38:48
anaerobic work. So that's, that's the goal
38:51
behind starting relatively slow and also obviously helps as a
38:54
warm up, getting them used to the, the, the the test process
38:58
without throwing them straight into like a really hard, hard
39:01
Rep or anything. So, yeah, now that's that's
39:03
pretty solid. And we did take a baseline read
39:07
and before we started, didn't we?
39:09
And this kind of ties back to what you were speaking about at
39:12
the start, because the baseline reading was 1.6 and then once
39:16
we've begun, the readings started from 1.2, which shows
39:22
that the clearance actually over clears almost what's sitting in
39:27
your blood just doing nothing. And that's another interesting
39:31
thing because that's not universally applicable between
39:35
everyone I've tested. Like some people are testing the
39:39
same prior as they do after the first Rep, and then some people
39:44
like yourself are testing higher and then coming down.
39:47
So could be a testament to your, yeah, I guess your Physiology
39:51
and showing that you're very aerobically efficient, whereas
39:56
for others might not just be as developed as you.
39:59
And that's just sort of the way that they they work.
40:04
And another interesting idea is one of the athletes I tested a
40:08
while ago, rec runner, very new to running, hasn't been doing
40:13
pretty much maybe 20 to 30 days a week for the last few months.
40:18
Their first readings were upwards of 2 1/2.
40:23
And that was in an aerobic zone for them because they ran like
40:27
1/2 marathon at this at this pace.
40:29
So I knew that it was aerobic and I was like, OK, I'm going to
40:34
ignore that. Although my mind is screaming at
40:36
me that this is wrong. Like something's missed, we need
40:40
to cancel. I was like, no, we'll just keep
40:42
going. And he followed the same trend,
40:45
just at a higher margin at a higher like starting point,
40:49
which was quite interesting as well.
40:51
So. Which rubbishes the assumption
40:54
that LT1 is always 2 and LT2 is always 3, as in like 2.03 point
41:01
0. Yeah, yeah, that's, that's true.
41:04
And I do use those markers sometimes when interpreting,
41:09
depending on the context, because they can they there is
41:12
evidence from literature that it does apply to the right person,
41:17
but not as a whole. I tend to stay away from them.
41:21
Like I'll first look for the pattern again, apply the
41:26
context, and then if they fit that that picture, then great.
41:31
If they don't fit that picture, then no, let's let's try
41:33
different methods. So yeah.
41:36
And do you think that also says that if anyone is taking lactate
41:41
readings without understanding their underlying lactate
41:44
profile, it's almost a waste of time because you could read 2.5
41:50
and think that it's relatively OK.
41:53
When we look at like my scores it could be close to LT2 or for
41:56
someone else it could be LT1 like you just said.
42:01
Yeah, that's a that's a really good point.
42:02
I totally agree with you there. Having contextual understanding
42:06
of your own Physiology is going to allow you to, yeah,
42:10
accurately do your do your reps like, yeah, like you said, you
42:13
could be a higher reader and you're doing say tempo and
42:17
you're reading like 2-6 and you're like, oh, the pros are
42:21
always at 1.81.9 when they do tempo.
42:24
I'm I have to slow down when in reality that this is perfectly
42:27
fine for you. Like you just have to understand
42:31
why this is different in your context.
42:33
So yeah, 100%. OK, sweet.
42:37
Well let's let's go through the results.
42:38
So we had 13.5 speed, which is 4/30 per K reading of 1.2 and a
42:45
heart rate of 129. Then we bumped it up 1K an hour
42:49
for the next two reasons, so 14.5 and 15.5.
42:53
The lactate millimole stayed at 1.2 for each of them.
42:58
Heart rate stepped up to 135 and 142 and we got to 16 K an hour
43:04
which is 1.3 reading and a heart rate of 14816.5 K an hour. 1.3
43:11
reading heart rate 151 17 K an hour 1.4155 which I remember
43:18
saying to you before we started, do you remember?
43:20
My assumption is the LT1 on the heart rate scale sits somewhere
43:25
in the low one 50s and Lt. 2 was maybe around 170.
43:32
But the well we can get to the conclusions once we've gone
43:35
through all the results. 17.5 K an hour, which what pace per
43:42
kilometre we're up to by that point it's about about. 333
43:49
yeah. 3:30-ish Yeah, that's fair assumption. 1.4 heart rate of
43:54
15517.5 K an hour. We stepped up to 1.6 and 160
44:00
Heart rate 18K an hour. 1.8 Another increase and a heart
44:05
rate 161 18.5 K an hour. 1.9 reading, 168 heart rate, 19 K an
44:14
hour. 2.4 reading, so big step up there and 172 heart rate.
44:19
19.5 K an hour. 2.9 reading, 175 heart rate and the last 120 K an
44:26
hour reading of 3.7 and a heart rate of 178.
44:31
With the heart rates, were they the Max heart rate you saw
44:34
during that period? Yeah.
44:38
So it's the heart rate at the end of the Rep.
44:42
Yeah. Like what?
44:43
What's the live heart rate like at the end of the Rep?
44:45
Because we're obviously we're gauging your, your, your steady
44:49
state for each, for each Rep. So we obviously if we take an
44:53
average and you're really, really good at clearing lactate,
44:57
you might finish the Rep at 160. And then by the time we start
44:59
the next one, you're back down to like 110.
45:02
So if we take the average, it's going to be skewed.
45:05
So we just take the literally, look at the heart rate in the
45:09
last 10 seconds and that's what I write down.
45:12
So, yeah. And so the conclusion we would
45:16
draw is to summarize the lactate read and stayed below baseline
45:22
all the way up until it matched baseline at 17.5 K an hour at
45:27
red 1.6 again after being below it.
45:30
So that is about 325 per kilometre and corresponding
45:35
heart rate of 160. So the method that you used, can
45:41
you explain the different methodologies that you use to
45:44
draw the conclusion? Yeah, sure.
45:46
So obviously like I mentioned, there's a few different methods
45:51
literature wise because it is ultimately a, a function like a
45:55
math function that we're plotting.
45:57
So we can rather than like you can eyeball.
46:00
I think eyeball does work relatively well.
46:03
But if we want to be a bit more professional and get really
46:07
precise numbers, then looking at the different methodologies is a
46:11
good way to do it. So as we mentioned the fixed the
46:15
fixed concentrations or OBL A, so onset of blood lactate
46:19
accumulation, those figures do range from 2 to 2.53 to 4.
46:26
So it just depends if those those actually suit the athlete
46:30
and their context. There's also baseline relative
46:34
methods where you're reading a certain number above the
46:39
baseline. So like it could be .5 or 1.5
46:43
millimore above baseline. But again, if baseline is high
46:48
for whatever the reason is, and I have found that that is very
46:51
consistently so that can massively skew the data.
46:56
But if someone's baseline is the same as their aerobic levels,
47:01
then that could work. Like if for them that that that
47:04
function could work. There's the the standard lactate
47:08
turn point methods, which is literally just looking for the,
47:11
the pattern of a flat portion, A slight kick and then a massive
47:15
kick. So those work really well if
47:18
someone's got a super, super good profile and their numbers
47:23
work out that way. And I have, I think those have
47:27
worked very well in the past. And then for more complicated
47:30
matters like yours, the D Max, the D Max methods and modified
47:35
versions of the D Max methods, a good way to to try to denoise
47:40
and declutter some of the the the numbers on there.
47:44
That will make it a bit more difficult to use the the other
47:47
the other forms. So for your LT1, just an A
47:52
regular D Max method was used. So that's so fitting a a third
47:57
degree polynomial, which is like almost like a line of best fit,
48:00
then drawing a straight line from the lowest or first, the
48:05
first reading to the the last reading and then looking for the
48:09
furthest point between those two lines.
48:12
That's going to give us an idea of that first infliction above
48:16
resting levels where we're no longer sort of in this linear
48:20
pattern or flat pattern and we're jumping up more than we
48:24
would expect. And then because of again the
48:32
the targeting another portion of the curve for Lt. 2, so
48:36
obviously LT1 we look at the entire curve and then for LT2
48:40
because we are restricting it to the later portion of the of the
48:45
results, we can't use the entire curve to to plot that function.
48:50
We have to cut back some of the results.
48:53
So the modified D Max uses the same the same function of
48:59
drawing a line and plotting a line of best fit, but only with
49:02
the numbers that are .5mm above the What's it here?
49:11
The I think I wrote it down this is This is way above my pay
49:17
grade as well. I did not study math, but so
49:21
modified D Max is rather than anchoring the reference line at
49:25
the first data point, it anchors it at the data point proceeding
49:29
the first rise in lactate greater than .4 millimol.
49:32
So that gets rid of some of the noise and gives us a look at the
49:36
latest stages of the test. And then again we draw the line
49:40
polynomial furthest point from that line is going to give us a
49:43
number. And that's what we would then
49:45
use to to identify Lt. 2. Yeah.
49:50
Sweet. So the the highlights is that
49:54
LT1 was identified at 17.6 K an hour or a reading of 1.6 and Lt.
50:01
2 was identified at 19.5 K an hour or a reading of 3.0.
50:09
And then you have also expanded that LT1 identifies the
50:14
intensity at which lactate first begins to deviate meaningfully
50:18
from a linear response, yet corresponding physiologically to
50:22
the upper boundary of the purely aerobic training zone.
50:26
So that makes sense to me, hopefully to others.
50:32
And the explanation of Lt. 2 was it represents the athletes
50:37
functional threshold, the highest intensity at which
50:40
metabolic equilibrium can be maintained.
50:42
Oh yeah, that was my question from earlier.
50:45
Yeah, yeah. And serves as the anchor for
50:47
prescribing threshold and race pace training efforts.
50:51
How much, how clear can I or how much can I trust the heart rate
50:58
readings? I know it's purely down to the
51:00
the device that I'm wearing, but let's say for example, I'm a
51:04
little bit hesitant that maybe these speeds are a little fast
51:10
that it's given me. So can I take the heart rate
51:13
reading at the 1.6 and the 3.0 and replicate that outdoors and
51:19
use that as the? LC1LC2 yeah, definitely.
51:24
And I think as you can see obviously in the the training
51:28
zones table, I haven't given you a specific pace that says, oh,
51:32
if you don't run this pace, you're not in threshold.
51:34
Like you have a bit of a window because every day is obviously
51:37
different. You might have feel bad or slept
51:40
bad, so your body's going to respond differently.
51:43
And that's where this idea of triangulating using RPE, heart
51:48
rate and pace is the best way to ensure you're doing the right
51:53
thing. So even even the pros doing it
51:55
and referring back to that podcast I listened to from
52:00
Christian Bloomfeld's coach, he couldn't stop talking about how
52:04
regardless of what the media is reading, how many ships they're
52:08
using, testing after every Rep, he always asks them, how do you
52:14
feel? Because they know how they feel.
52:17
And this meter could be reading wrong in that moment.
52:20
You could have a faulty strip or something else is happening.
52:24
But if you're hitting pace, your heart rate's working within the
52:28
window, and you feel the Rep feels the way it should, I'd be
52:33
pretty confident you're doing the right thing.
52:37
Yeah, it's, it's so funny, isn't it?
52:39
With all the tech and science that we have, ultimately
52:42
everything comes back to fail and all the data just serves as
52:46
a reference to reinforce it. But the the main summary.
52:50
That I took away from it is that previously I would have done LT1
52:54
what I thought was LT1 at maybe like 345.
52:58
Ish or something but that is based on this.
53:01
Just a waste of time and way too steady or way too aerobic.
53:06
Yeah. And it's again you're, you're I
53:11
guess coming from a place of being a bit more wary with the
53:16
injury and not really too sure of, of what you're capable of
53:21
and having something that's going to route you with some
53:24
numbers. We've got an objective markers
53:27
here that are telling us that you're pretty fit.
53:29
Hopefully now you can come, come, come confidently and
53:34
comfortably, you know, take these numbers and actually apply
53:39
them in in your training as you go on.
53:41
And as a result, get continue to get faster rather than just
53:45
plateau because you're, you know, a bit scared of of pushing
53:49
the pace and then just holding back because that that
53:51
ultimately will result in not really much going on.
53:53
But now that you've got an idea that OK, threshold reps can
53:58
start to push the pace, you know, bit more same with this
54:01
with the tempo. And it's not going to be
54:03
overtraining. In fact, it's going to be the
54:05
right training. We shouldn't obviously ideally
54:09
see your your fitness going up. And the other thing as well,
54:13
which makes me pretty confident that these are right, is your
54:16
history with, with your running, like your results are a good
54:20
reflection of these of these paces as well.
54:22
So again, that's that's another tick.
54:24
So data looks quick, OK, sure. History.
54:30
What do you say you ran a 6860? Seven, Yeah. 60 yeah, there you
54:35
go. Tick lines up pretty well.
54:40
So yeah, I must admit it has. It has given me more confidence
54:43
to be a little bit more aggressive with training in the
54:48
like you hear so much nowadays about like, you know, with the
54:51
Norwegian method and stuff, everything has to be so
54:54
controlled and whatever. But yeah.
54:57
And being wary of overtraining. But this just kind of says I
55:01
need to stop being a pussy and just get after it a little bit,
55:04
learn to suffer again. Yeah, that's it.
55:08
Because it feels uncomfortable, but only for like even since
55:12
we've done the test, it's been maybe 2 weeks.
55:14
And then obviously the first time kind of chasing that LT2
55:18
pace, it's very uncomfortable. But then the more and more you
55:20
do it, the more comfortable it becomes, and ultimately that's
55:25
how you lift it up by spending time there.
55:28
And touching back to what we're talking about before in terms of
55:32
like maximum time you can spend say at LT1 or LT2 and how the
55:37
pros are running super close to LT2 for, for even a marathon,
55:42
there's sort of this rule. Physiologically, you should be
55:44
able to sustain pure LT2 for like 40 to an hour in terms of
55:49
time frame. So it's just about, like you
55:53
said, being OK with the, with the uncomfortability of sitting
55:57
on that seesaw and not really having massive control over
56:02
what's going on. And you could tip at one point
56:04
and then you're done or you might not tip.
56:07
And then how that increases your conditioning at at that level as
56:12
well. So like a wreck runner would be
56:14
able to sustain their pure LT2. I'd, I'd argue literally 30
56:18
minutes, maybe 4, maybe 40 minutes before for them
56:23
physically and mentally, it's just too much.
56:25
But you look at, you know, the, the fastest half marathon
56:29
runners in the world, they, they can sit on that for an hour,
56:33
man. And it's, it's insane how, how
56:35
they're able to do that. It's it's absurd.
56:38
Yes, it's pretty wild. And that's like reinforces what
56:43
you've said all along about context mattering so much on on
56:48
the individual. Yeah, definitely.
56:52
If if I were to try and take some quick wins from my profile
56:56
as it is now, would I look to become more?
57:01
Efficient at LT2 given it feels a little mechanically awkward
57:06
right now. Maybe mechanically awkward, I'd
57:09
say physiologically you'd be pretty good at that pace, but we
57:14
can see that with the results most likely coming from the
57:18
threshold back work that you've been doing consistently.
57:22
But I'd say yeah, just mechanic like bio, mechanically getting
57:24
more comfortable with the gait pattern, it'll take some time.
57:29
I'd argue though that your LT1 definitely has the ability to
57:34
get pushed up and I think that's going to come from your mileage
57:37
slowly increasing. So considering the fact that
57:40
you're only at what like 100 ish at the moment?
57:43
Yeah, at the 90 last week, first time.
57:46
Yeah, you've got a lot, a lot of room to go there.
57:48
And obviously all that aerobic work is going to make a massive
57:51
difference in your aerobic efficiency.
57:54
So you wait till the point when you get to like, you know, the
57:57
one 50s or one 70s and you're consistently sitting on on this
58:02
weekly volume where we'd hopefully see that your LT1 is
58:06
going to start getting pushed up a bit more as well.
58:09
So yeah, I'm sure RAF. I'm sure RAF got that plan for
58:13
you. He's just waiting to unleash it
58:15
at the right time. Oh yeah, yeah, I'll have plenty
58:18
of things up his sleeve. He was asking me how if I've
58:21
started thinking about double S again yesterday during like the
58:25
during the 6th Rep of a threshold set, he was riding
58:28
alongside me and said when do you want to do double S?
58:32
Yeah, yeah. I mean.
58:34
He quickly realized it wasn't the time.
58:37
You should. You should be able to talk,
58:39
pretend like you know if you're doing.
58:41
If you're feeling OK, you should.
58:43
You should be able to give him a couple of words back.
58:45
Yeah, maybe it maybe it was a test.
58:48
Might just be determined to be quiet and leave me alone.
58:53
I'm conscious of maybe taking a bit more than your time that I
58:56
said the wood. So just to wrap this up, if
58:59
people are looking to kind of get their own data, what's the
59:03
wait list looking like and what's the process to get booked
59:06
in? It's, it's just strip say like
59:10
the manufacturer is apparently got a backlog of something and
59:17
we there's, we can't order ships till June.
59:20
So I think in terms of how many people I can take in over the
59:27
next month, might sort of be at capacity, I'm not too sure.
59:32
It just depends if we can potentially get some more boxes
59:35
in, in the next few weeks. But it's pretty easy jump onto
59:40
front runner website and then you can book under the lactate
59:44
testing like page on on the website and it'll just take you
59:48
to Clinico and it's selected date that works for you with my
59:52
availability, availability. And yeah, rock up, bring your
59:57
high rate monitor, bring your watch water bottle and then
1:00:00
bring your threshold shoes as well.
1:00:03
And then we would do like we'd like with you to do a bit of a
1:00:06
warm up if you don't do it yourself, but normally recommend
1:00:09
just doing the warm up on the treadmill just to make sure
1:00:11
we're doing it at the right intensity because some people
1:00:13
aren't actually sure what what they should be warming up at.
1:00:16
So 10 minute warm up on the treadmill and then get
1:00:20
everything set up and then start the test.
1:00:23
Roughly 30 minutes or so. Sweet and Dean and Owen were
1:00:28
ripped. Well Owen mainly was ripping me
1:00:30
for having super shoes on for the for the lactate test.
1:00:33
But yeah, everyone you you find to wear super shoes.
1:00:38
Super shoes or far? Or a fast pair of shoes?
1:00:41
Yeah man. That could also be why you're
1:00:45
finding the paces a bit quick, like translating them across.
1:00:49
What shoes do you use for threshold?
1:00:52
Yeah, I would. Use a plated shoe, to be fair
1:00:54
the same one that I wore, but maybe the the plate just has an
1:00:57
extra effect when it's reacting with the treadmill and like that
1:01:02
surface compared to concrete. Yeah, it is.
1:01:06
It's the best we can do, man. With the treadmill, like we
1:01:08
don't really have much other choice.
1:01:10
No one's really got the capacity to control their intensity to
1:01:14
that extent outside. It's just not possible.
1:01:16
So. Dean was also wondering if we
1:01:20
put the incline on to 1%, he was seeing the numbers and he was
1:01:24
like Are you sure you had that on an incline?
1:01:26
It was on 1%. I'm I'm always sure of it.
1:01:29
So yeah. And lastly then with coaching
1:01:34
requests, do they go straight through front runner if anyone's
1:01:38
looking to get coached by you? You can jump on there and send
1:01:42
in a coach request as well. Send in your goals, your
1:01:47
history, where do you want to go, what you're doing at the
1:01:50
moment and then we can organise a bit of a initial meeting so.
1:01:55
We'll hook you up with the mad scientist or the chief lactate
1:01:59
technician. There you go.
1:02:01
That's the new, that's the new, that's the new nickname.
1:02:06
All right. Thanks so much for your time.
1:02:07
It's really insightful. I appreciate.
1:02:09
All your knowledge. No worries, man.
1:02:10
It was good. Maybe, yeah, maybe again in the
1:02:13
future, sometime. Sounds good.
1:02:15
All right. Speak to you soon.
1:02:17
Cheers, Ryan. Thanks.
1:02:18
Bye, Miles. In the bank, heart rate low, big
1:02:24
dreams, but we take it slow. If you know, then you know the
1:02:26
code. Easy pace for the chat goes
1:02:29
hard, Easy double let it roll. 3 mates 1 mic, one come and go
1:02:33
from 5 tapes to the marathon Rd. training talk to the outro.
1:02:36
close is easy double every week. Runner talking way too deep
1:02:40
here. Play lock in your part of the
1:02:42
crew This is easy double, welcome to you.
1:02:50
This is easy double welcome to you.
1:02:54
This is easy double. Welcome to you based on shoes
1:03:01
and carbon plates. Is it threshold or just steady
1:03:04
pace? World champ trials?
1:03:05
Who's in shape? Who's peaking early, who's late
1:03:07
to the gate? Stories from sessions that
1:03:09
nearly broke us and races that taught us patients to focus
1:03:12
serious goals. But we keep it light cause run
1:03:14
is better when it's shed, right? No egos, no smoke, just miles
1:03:17
and truth. From club runners up to the
1:03:19
world class music you're chasing.
1:03:20
Times are just chasing fun. You're already winning if you
1:03:23
started the run. Easy double S right there
1:03:30
running alongside you easy double same old crew Deanie join
1:03:34
Ryan's walking the dude from the first warm up to the final bell.
1:03:37
This is easy double and you're doing it well.
1:03:45
This is easy double Welcome to. You and you're doing it well
1:04:00
right enough. Check.
1:04:02
Go. Run.