Aug 31 2016
Commute to work on the bicycle.
Average heart rate 132 bpm so definitely a regeneration workout. Although, at one point, at the beginning of what Strava calls the “Olomoucká I” segment, a 500m long climb of 27 meters elevation difference (5% average grade, 10% max grade), another cyclist was just behind me, and I had to push a bit harder to avoid him taking over. That pushed my heart rate up to 176 bpm.
The post summer vacation / pre winter season lactate step test on the Concept2 erg. I did 6 intervals of 10 minutes at increasing power, taking a finger prick lactate measure after every step.
Workout Summary - media/20160830-194351-sled_2016-08-30T20-14-40ZGMT+2.strokes.csv
00|02494|21.1|138.0|153.0|09.9| 1.7 | 170
01|02540|21.4|148.9|162.0|09.9| 1.6 | 180
02|02520|21.6|156.5|165.0|09.7| 1.7 | 190
03|02552|21.9|160.9|172.0|09.7| 2.0 | 200
04|02554|22.5|166.7|176.0|11.2| 4.6 | 210
05|02246|21.0|149.1|159.0|08.9| 3.1 | 160
I started at 170 W and increased with 10W after each interval. After reaching 4.6 mmol/L at 210W and feeling like you feel at 4.6 mmol/L, I didn’t continue to 220W but took the last interval as a cooling down.
The goal is to determine the threshold, under which lactate is flat. For me, this seems to be just under 200W, but I will confirm this next week by rowing 6x10min at a constant power of 195W, taking a lactate measurement every 10 minutes.
Here is the graph:
The “Model” line is a line that I “fitted” through last year’s data. For comparison, here is the graph that I compiled in November 2015.
So in comparison with November 2015, my steady state lactate level is higher, the step is more pronounced and seems to be shifted to the left. I guess that corresponds to being in a worse shape, fitness wise. Vacation effect, I think.
We’ll see if this is confirmed next week, but it looks like my steady state should not go above 195W.