THE FITNESS INDUSTRY has exploded in the last decade with running, cycling and triathlon enthusiasts spending national debt levels of money — and no insignificant number of hours — in the pursuit of a competitive edge.
Top of the range carbon fibre road bikes, training camps and coaches are all big business now but the best way to help you improve your fitness are a series of lab tests collectively known as a lactate test.
The aforementioned (bikes and camps) are all great in their own right but if you don’t know how to train, and what intensity to train at, nothing can help you and you could end up spending more money and getting the same results.
So what is a lactate test?
“The standard protocol for this test for a runner or a cyclist, takes about two or two and a half hours,” explains exercise physiologist at the UCC Mardyke Arena, Cork, Trevor Woods.
“You do some preliminary stuff first like blood pressure readings, lung function and body fat, as well as weight and height just to ascertain a broad picture of the person’s fitness. The test itself is an incremental test on a bike where the subject works through a series of increasing workloads, speeds and power outputs.
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“Then I take a number of readings while the subject works up to their max and cannot go any more. From this we can get a whole load of data and a series and numbers which will then be compared to that subject’s previous readings.
“This is the most scientific and accurate way to understand someone’s fitness. You might feel fit and believe you’re fit, but this is the definitive answer.”
Who gets it done?
“Anyone can get the test done, it’s not just for sportspeople but generally, the majority do partake in sport at some level. Some come in purely out of curiosity, they’ve heard about lactate testing and haven’t a clue what it’s about.
“Others come back who’ve been in multiple times and have built a good picture of how they’ve progressed or regressed in some cases, so they’ve a profile of their fitness. There is a potential vanity as well – people want to compare themselves to Tour de France riders – but the vast majority are coming in because they want to introduce a bit more science to their training. I see guys of all levels, total beginners to very good international cyclists and runners.”
Siobhan McCrohan carries out a lactate test at the University of Limerick (file photo). James Crombie
James Crombie
How’s business?
“Despite the recession over the last number of years I have noticed a big growth in this type of testing over the last six years, which sounds strange. The demand has just increased year on year. It’s partly down to how serious guys now take their fitness but also a product of the number of people cycling and running and partaking in leisure activity now.
“Even at the most basic leisure cycling level it has really gone off the charts. I suppose guys are getting more aware of training methods and guys have access to the internet and they might feel a bit lost with their training. They never know if they’re training at the right heart rates or intensity so this gives them more structure and they go away with a better understanding of their bodies.”
Is it wise to get a re-test?
“About 50% of people get a re-test and would come back at the end of the season just to see how they’ve changed. The most they’d come in would be 2-3 times a year. It’s certainly money well spent, compared to other things like a new bike or a new set of wheels.
“My argument is, why spend €1000 on a power meter when there’s not really any guidance given on how to use it? There are tests you can do you yourself but the lactate tests will certainly tell you exactly how fit you are.”
Best time to do it?
Initially the best time is at the base training period, so around October or November if your season starts in February. Ideally not too far into the base training phase, though, and then again at the end of the base training phase, pre-competition, is ideal.”
The best money you can spend to improve your fitness
THE FITNESS INDUSTRY has exploded in the last decade with running, cycling and triathlon enthusiasts spending national debt levels of money — and no insignificant number of hours — in the pursuit of a competitive edge.
Top of the range carbon fibre road bikes, training camps and coaches are all big business now but the best way to help you improve your fitness are a series of lab tests collectively known as a lactate test.
The aforementioned (bikes and camps) are all great in their own right but if you don’t know how to train, and what intensity to train at, nothing can help you and you could end up spending more money and getting the same results.
So what is a lactate test?
“The standard protocol for this test for a runner or a cyclist, takes about two or two and a half hours,” explains exercise physiologist at the UCC Mardyke Arena, Cork, Trevor Woods.
“You do some preliminary stuff first like blood pressure readings, lung function and body fat, as well as weight and height just to ascertain a broad picture of the person’s fitness. The test itself is an incremental test on a bike where the subject works through a series of increasing workloads, speeds and power outputs.
“Then I take a number of readings while the subject works up to their max and cannot go any more. From this we can get a whole load of data and a series and numbers which will then be compared to that subject’s previous readings.
“This is the most scientific and accurate way to understand someone’s fitness. You might feel fit and believe you’re fit, but this is the definitive answer.”
Who gets it done?
“Anyone can get the test done, it’s not just for sportspeople but generally, the majority do partake in sport at some level. Some come in purely out of curiosity, they’ve heard about lactate testing and haven’t a clue what it’s about.
“Others come back who’ve been in multiple times and have built a good picture of how they’ve progressed or regressed in some cases, so they’ve a profile of their fitness. There is a potential vanity as well – people want to compare themselves to Tour de France riders – but the vast majority are coming in because they want to introduce a bit more science to their training. I see guys of all levels, total beginners to very good international cyclists and runners.”
How’s business?
“Despite the recession over the last number of years I have noticed a big growth in this type of testing over the last six years, which sounds strange. The demand has just increased year on year. It’s partly down to how serious guys now take their fitness but also a product of the number of people cycling and running and partaking in leisure activity now.
“Even at the most basic leisure cycling level it has really gone off the charts. I suppose guys are getting more aware of training methods and guys have access to the internet and they might feel a bit lost with their training. They never know if they’re training at the right heart rates or intensity so this gives them more structure and they go away with a better understanding of their bodies.”
Is it wise to get a re-test?
“About 50% of people get a re-test and would come back at the end of the season just to see how they’ve changed. The most they’d come in would be 2-3 times a year. It’s certainly money well spent, compared to other things like a new bike or a new set of wheels.
“My argument is, why spend €1000 on a power meter when there’s not really any guidance given on how to use it? There are tests you can do you yourself but the lactate tests will certainly tell you exactly how fit you are.”
Best time to do it?
Initially the best time is at the base training period, so around October or November if your season starts in February. Ideally not too far into the base training phase, though, and then again at the end of the base training phase, pre-competition, is ideal.”
* The cost of a lactate test is €130.
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