Lactate & Ventilatory
Threshold Testing

What is lactate?

When the body breaks down sugar molecules through a process called glycolysis, lactate is produced as a by-product.

For a long time, it was thought that lactate caused muscle fatigue during exercise, but it turns out other metabolites produced alongside lactate contribute to fatigue rather than the lactate itself.

However, it is a source of energy for mitochondria within the muscle cells and it is used as a signalling molecule within the body to help switch between glycolytic metabolism (use of carbohydrates) and oxidative metabolism (use of fats and proteins).

We are producing lactate all the time, even at rest, but during exercise, lactate levels rise as exercise intensity increases.

black and white photograph of hands on bicycle handle bars

black and white photograph of man racing a time trial bike

What is lactate testing?

Exercise can be split into four main intensity levels: moderate, heavy, severe and extreme. Performing prolonged exercise in each level will bring about distinctive physiological changes.

A way to analyse the physiological response is through blood lactate testing. The lactate threshold marks the boundary between the moderate and heavy exercise levels along with indicating an athlete's ability to recover after the efforts.

By understanding the blood lactate threshold an athlete will be able to be more specific with their training. This is essential for those athletes wanting to gain an edge on their opponents or those that are limited with their training times.

What is lactate?

When the body breaks down sugar molecules through a process called glycolysis, lactate is produced as a by-product.

For a long time, it was thought that lactate caused muscle fatigue during exercise, but it turns out other metabolites produced alongside lactate contribute to fatigue rather than the lactate itself.

We are producing lactate all the time, even at rest, but during exercise, lactate levels rise as exercise intensity increases.

How is lactate tested?

At Forza Performance the blood lactate test is performed on a Wattbike.

Before your session you will be asked to send over your bike fit measurements so that the equipment can be set up specifically for you in order for you to get the most out of the test.

Make sure you arrive well hydrated and well fuelled beforehand, wearing your usual cycling kit and shoes (with Look Keo cleats, or bring your own pedals if you use a different system).

You will begin with a warm-up and a fingertip blood sample will be taken, measured and recorded.

The exercise intensity then begins to ramp up and a sample is taken at specific intervals until the test is over. You cannot fail the test, it is merely an indicator of where your baseline, LT1 and LT2 currently sit.

After the first test we will then measure your VLA Max. You will spin your legs for 15 minutes allowing time for your lactate to clear before taking further blood samples at specific intervals.

The entire test should last around 60-90 minutes and will require 10 -15 blood samples.

Each sample is incredibly small and will be taken using a small lancet to produce a pin-prick of blood. Your finger can be a bit sore afterwards and may bruise. For hygiene purposes PPE will be worn by your tester and appropriate health and safety standards adhered to.

The results will then be calculated and sent out to you in a report within 3 working days.

black and white photograph of gloved hands taking a blood sample from ungloved hands

What is ventilatory threshold testing?

We use the Tymewear breathing sensor to measure your ventilatory thresholds; VT1, Balance Point and VT2. These mark the transition between your energy systems and, thus, training zones. This is an excellent, low cost alternative to a traditional lab-based VO2 max test.

The test is simple, with a warm up followed by 3 minute stages. These ramp up from an easy endurance pace and stop when you can't keep pedalling (above VO2 max).

Be one of the first cyclists to test using this game-changing technology!