Make EASY Endurance Fitness Gains By Understanding This ! Lactate Threshold 

For Science! Great vid - quite informative. So glad to see recovery is coming along well Phil.

"This video will help us cycle long distances at our fastest sustainable endurance pace" - 5s in and you've got me in the palm of your hand Phill 😂

i'm just revisting this phil. i believe your blood lactate fell below 1.4, because your slow twitch fibres began to use it as fuel, before the increase in power began to produce more than the mitochondria could clear. wonderful.

Awesome video as always Phill, great to see the accurate numbers here and your ability to guess them pretty well! Dr Adam should get a BBC spin off series a la "Wonders of the Universe" with Brian Cox, where he shows us the wonders of accurate physiological testing. I'm sure it'd be a hit.

Top vid as always. Thanx to Phill and The Lab Guru

Thanks again Phil. All about topping up the carbohydrate.

Thank you for the attention to detail on this one. I recently rode 210 miles with 20,000 ft. Of climbing and I drastically overestimated the sustained power I needed to mete my goal time. I will use the nuggets gained here to develop a realistic power approach on the next go. Thank you Phil.

beautiful science as usual phil. an interesting topic may be, once you arrive at LT1, how the lactate continues to rise in the blood or does it plateau? perhaps this rate would be an indication of our endurance in terms of time. so if you ride at LT1 for 60 mins, does the lactate build slower as you get fitter? i believe that the lactate is created by the faster twitch muscle fibres and recycled by the slow twitch fibres before spilling into the blood. hence the need to work at lower intensity to build those mitochondria in the efficient slow twitch muscle fibres.

200-210w... That's massive Phil. Also really like the way they determine the actual LT1 threshold. Mine was just by doing the vo2max test protocol (3min step test with 40w steps). The physician who did my test told me they usually determine the step size based on half body weight with a max of 40w. Maybe I can talk him down a few watts next time :) Completed the 320w step, but immediately failed the 360w. Vo2max had plummeted to 3.6L/min (from just above 4L/min) probably due to the pulmonary embolism and thrombosis, and I hope to regain at least some of it. My LT1 was just below 140w unfortunately (hopefully that's a lot better now I've had a lot more miles in the legs). But looking at the graphs in my report, and the way your 2nd test to focus on the LT1 went, it might have just been a bit higher. My lactate went from base at 1.8 down to 1.5 at the beginning of the 120w step, then up to 1.7 at the end of it, then to 2.3 at the end of the 160w, and finally 2.7 at the end of the 200w step. After that 3.8 at 240 and 8.2 at 280. Ending at 12.8 on failure at 360w. However, I'm not really doing well on the fat burn unfortunately, as my body peaks at around 20-23gr/hr of fat at the start of the protocol, then 15gr/hr at 120, and drops off to 7gr/hr at 160w, and only carbs at 200w. I think the physician set my LT1 based on my fat usage combined with the lactate values, and went on the safer side to just below 140w, instead of aiming for the higher number. Just basing on the lactate values it might just be closer to 160w. Ah well. Not really important at the moment, as I haven't got any gran fondo's planned for next year. Maybe the year after, but that's still at least 18-20 months away, so a lot of training miles to cover before then. I might do some longer tourist rides, and might check for a holiday to Mallorca or Tenerife for next year for a week / 10 days. We'll see...

What a timing 😀

fun fact. a standard running workout is 6 x 3mins @ v.o2 with 3min recoveries. each interval feels just like that 3min vo2 test you performed here. max heart-rate is often reached. now you know wot running training feels like. it’s bloomin’ hard. much harder than cycling (and i do both).

Hi phil did you notice an increase in hr when, hit the max lactate threshold ? Would be helpful as a rough guide, if you can’t use a lactate tester to hand ? I try to work on hr not drifting above 110-120 ( my max would be 188-192 these days) when doing zone 2 (220-234ish) 2hours plus on the trainer. Well your recovering brilliantly, look likes the motivation levels are high🔥🔥🔥🔥 keep up the good work 😀💪💪💪💪

What is your heart rate at lt1, and max heart rate? Great info.

My issue is finding the group that has the same threshold as me so I can jump on.

Where can you have this done in the us, in this fashion? There are lots of places but I wonder if they have equipment that is similar or if it’s just a flashy guess

Just to clarify Phil, your testing seems to indicate the Assioma pedals read 5% under the actual power?

Hi BRWM! Do you know what percentage of your FTP the LT1 was at? Would be nice to get an answer so i could ball park where my zone might be since i dont have the possibility to test in a lab like this.

Adam How does Strava calculate each person's VO2 max? And why are they charging people? Has Strava become a scam? Great Video guys! Still much more to learn in my opinion we are in a nonsense stage of cycling training. This is fact.

I “like” this one.

I found none of this helpful. All you did was talk about yourself the entire time. For those of us who don't have the money to go to a lab to have our lactate threshold measured, how are we supposed to figure it out? Did I miss where you told us that?