Multisport: Tri Talk 101

By: Lindsay Hyman

Vo2 max, anaerobic threshold, lactic threshold, tempo, and steady state what does this all mean in relationship to your training? Actually, these terms are rather important and once you understand the concept of these common buzzwords you'll be ready to hit the road.

Let's begin with the basics, aerobic verse anaerobic exercise. When performing a set of aerobic exercises you are causing the body to utilize oxygen in order to create energy. The oxygen is needed to breakdown glucose; glucose is the fuel needed to create energy during exercise lasting more then 3 minutes. However, the opposite applies to anaerobic exercises, which are short bouts of exercise lasting no longer then 10-15 seconds. In anaerobic exercises the body creates energy without oxygen, this happens because the body's demand for energy is consumed rapidly, therefore the body naturally finds chemicals to create it on its own.

VO2max.
Exercise physiologists define VO2 max as your maximal rate of oxygen consumption. It is a measure of your capacity to generate the energy required for endurance activities and is one of the most important factors determining your ability to exercise for longer than 3 minutes. Improving your VO2 max by 10 percent without changing any other performance factors can take more than a minute off your 5k time!

Anaerobic Threshold.
For starters, the anaerobic threshold (AT) is an extremely reliable and powerful predictor of performance in aerobic exercise. It can be defined as the point in which your workload increases above the point were the lungs and heart cannot keep up. This transition form aerobic to anaerobic exercise is not very abrupt, but rater, is somewhat gradual. The AT varies from person to person, and from sport to sport. Untrained individuals have a lower AT (approximately 55 % of VO2 max), and elite endurance athletes will have a higher AT (approximately 80 - 90% of VO2 max). You can train your body to remove lactate better and to kick start the aerobic mitochondrial enzymes, thus raising the AT during intense exercise. Applying the right types of workouts is the key to properly shape your AT, this can be achieved by incorporating interval work consisting of a repeated series of short, high intensity alternating with rest periods.

Lactate Threshold.
Lactate threshold has been described as; the lowest work rate at which blood lactate appearance exceeds its rate of removal. Work performed at lactate threshold is work that you should be able to perform for an extended period of time, considering all factors equal. Limiting factors become muscular endurance, the ability to store and replace fuel and electrolytes, and so forth. Dr. Karlman Wasserman, defines lactate threshold as, "The mean gas exchange AT was found to correspond to a small increment of lactate above the mathematically defined lactate threshold." At the same, the anaerobic threshold defines the point of exercise at which lactate production and lactate elimination are balanced. This description seems, to me, that which I would describe lactate threshold, not anaerobic threshold.

Lactic Acid.
As the lactate is produced in the muscles it leaks out into the blood and is carried around the body. If this condition continues the functioning of the body will become impaired and the muscles will fatigue very quickly. This point is often measured as the lactic threshold. When oxygen becomes available the lactic acid is then converted to pyruvic acid and then into carbon dioxide, water and ATP (which is then in turn used as energy). During a hard session, 20% of the lactate produced is used by the muscles to form glycogen, which provides you with more energy. Lactate is produced by the body all day long and is a key chemical, which is used to dispose of dietary carbohydrates.

Tempo.
Strategically placing tempo workouts into your training program has many advantages: Greater comfort while cruising on rolling terrain, Better fuel utilization during long races or rides, Increased capacity for more intense workouts, better power at moderate intensities, increased muscle glycogen storage capacity, improved aerobic efficiency and improved free fatty acid oxidation, which spares muscle glycogen. It is important that you try to ride the entire length of the tempo workout with as few interruptions as possible.

Steady State.
This workout can either be performed on the road with a long steady climb, hills or flat terrain. The training intensity is at your individual lactate threshold. Pedal cadence for steady state intervals, while climbing should be 70-80 RPM, and flat terrain cadence should be 85-95 RPM. Maintaining the training zone intensity is the most important factor, not pedal cadence.

A fundamental understanding of these terms will better allow you to be come more familiar with your training and provide you with a purpose, rather then a workout on a sheet of paper. Remember everything in training is based around a proper periodization. As you progress through the different phases in your training, incorporating tempo and steady state efforts will make a world of difference. Keep in mind, finding the appropriate levels of exertion are based upon your VO2 max, anaerobic threshold, and lactate threshold. Now you are ready to hit the road!

Lindsay Hyman is a Carmichael Training Systems (CTS) Expert Coach and Professional Triathlete. To learn more about Lindsay and CTS, visit the web site at www.trainright.com.

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