Relevant to the question of which metric better serves to determine what an individual's zones should be, I'm submitting the following data...
1. An LT test (invasive)
2. 2 20 Min TT's on a Computrainer
3. A 3 mile TT
4. A Power Stomp Reading
The qustion being, which metrics should one use to determine training zones? It seems to me that Lactate measurements are a means of determing the physiological effects of various workloads over various durations, but are not the best metric to determine the zones a person should actually work at. Thoughts? Yeah Andy, I know we've been hitting this ad nauseum, but I'm still not clear what approach to take. By the way, the book is great.
LT Results...
Minutes Watts mmol/L HR(BPM)
0 0 0.9 79
4 100 3.7 111
7 150 1.8 130
10 175 2.9 139
13 200 5.2 149
16 225 7.9 157
19 250 9.6 168
22 275 12 134
1st 20 min TT
Entire ride (224w):
Duration: 20:02
Work: 269 kJ
TSS: 35.6 (intensity factor 1.033)
Norm Power: 225
Distance: 7.155 mi
Min Max Avg
Power: 166 348 224 watts
Heart Rate: 123 181 165 bpm
Cadence: 79 100 92 rpm
Speed: 17.3 23.4 21.4 mph
Torque: 140 300 205 lb-in
Altitude: 0 0 0 ft
Peak 5s (320w):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
Distance: 169 ft
Min Max Avg
Power: 298 348 320 watts
Heart Rate: 178 178 178 bpm
Cadence: 97 99 98 rpm
Speed: 22.7 23.2 22.9 mph
Torque: 254 300 275 lb-in
Altitude: 0 0 0 ft
Peak 10s (305w):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
Distance: 339 ft
Min Max Avg
Power: 275 348 305 watts
Heart Rate: 178 178 178 bpm
Cadence: 95 100 99 rpm
Speed: 22.3 23.4 23.1 mph
Torque: 241 300 262 lb-in
Altitude: 0 0 0 ft
Peak 20s (277w):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
Distance: 667 ft
Min Max Avg
Power: 220 348 277 watts
Heart Rate: 178 181 178 bpm
Cadence: 91 100 97 rpm
Speed: 21.5 23.4 22.7 mph
Torque: 190 300 242 lb-in
Altitude: 0 0 0 ft
Peak 30s (271w):
Duration: 0:30
Work: 8 kJ
TSS: 1.3 (intensity factor 1.242)
Norm Power: 271
Distance: 0.19 mi
Min Max Avg
Power: 199 348 271 watts
Heart Rate: 178 181 180 bpm
Cadence: 94 100 97 rpm
Speed: 21.9 23.4 22.7 mph
Torque: 177 300 235 lb-in
Altitude: 0 0 0 ft
Peak 1min (259w):
Duration: 1:00
Work: 16 kJ
TSS: 2.4 (intensity factor 1.19)
Norm Power: 259
Distance: 0.372 mi
Min Max Avg
Power: 237 280 259 watts
Heart Rate: 176 178 177 bpm
Cadence: 79 86 84 rpm
Speed: 20.8 22.7 22.2 mph
Torque: 236 293 262 lb-in
Altitude: 0 0 0 ft
Peak 2min (255w):
Duration: 2:00
Work: 31 kJ
TSS: 4.6 (intensity factor 1.172)
Norm Power: 255
Distance: 0.746 mi
Min Max Avg
Power: 184 348 255 watts
Heart Rate: 176 181 178 bpm
Cadence: 79 100 89 rpm
Speed: 20.3 23.4 22.3 mph
Torque: 167 300 243 lb-in
Altitude: 0 0 0 ft
Peak 5min (230w):
Duration: 5:00
Work: 69 kJ
TSS: 9.2 (intensity factor 1.051)
Norm Power: 229
Distance: 1.811 mi
Min Max Avg
Power: 174 297 230 watts
Heart Rate: 166 175 169 bpm
Cadence: 90 97 93 rpm
Speed: 21.1 22.6 21.7 mph
Torque: 161 261 210 lb-in
Altitude: 0 0 0 ft
Peak 10min (226w):
Duration: 10:00
Work: 136 kJ
TSS: 17.9 (intensity factor 1.035)
Norm Power: 226
Distance: 3.601 mi
Min Max Avg
Power: 174 297 226 watts
Heart Rate: 157 175 166 bpm
Cadence: 90 97 92 rpm
Speed: 21.1 22.6 21.6 mph
Torque: 161 261 207 lb-in
Altitude: 0 0 0 ft
Peak 20min (224w):
Duration: 20:01
Work: 269 kJ
TSS: 35.6 (intensity factor 1.032)
Norm Power: 225
Distance: 7.149 mi
Min Max Avg
Power: 166 348 224 watts
Heart Rate: 123 181 165 bpm
Cadence: 79 100 92 rpm
Speed: 17.3 23.4 21.4 mph
Torque: 140 300 205 lb-in
Altitude: 0 0 0 ft
2nd 20 min TT 12 days later
Entire ride (228w):
Duration: 20:02
Work: 274 kJ
TSS: 37.1 (intensity factor 1.054)
Norm Power: 230
Distance: 7.115 mi
Min Max Avg
Power: 130 333 228 watts
Heart Rate: 131 182 158 bpm
Cadence: 73 100 90 rpm
Speed: 16.2 24.4 21.3 mph
Torque: 132 306 213 lb-in
Peak 5s (326w):
Duration: 0:06
Work: 2 kJ
TSS: n/a
Norm Power: n/a
Distance: 204 ft
Min Max Avg
Power: 320 333 326 watts
Heart Rate: 178 179 179 bpm
Cadence: 90 93 92 rpm
Speed: 23.5 24.2 23.9 mph
Torque: 293 306 301 lb-in
Peak 10s (322w):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
Distance: 359 ft
Min Max Avg
Power: 315 333 322 watts
Heart Rate: 178 179 178 bpm
Cadence: 90 93 92 rpm
Speed: 23.5 24.4 24 mph
Torque: 286 306 296 lb-in
Peak 20s (310w):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
Distance: 713 ft
Min Max Avg
Power: 287 325 310 watts
Heart Rate: 171 175 173 bpm
Cadence: 89 93 92 rpm
Speed: 23.2 24.3 23.9 mph
Torque: 272 296 286 lb-in
Peak 30s (307w):
Duration: 0:31
Work: 9 kJ
TSS: 1.7 (intensity factor 1.406)
Norm Power: 307
Distance: 0.203 mi
Min Max Avg
Power: 279 325 307 watts
Heart Rate: 171 175 173 bpm
Cadence: 90 93 92 rpm
Speed: 23.4 24.3 24 mph
Torque: 256 296 282 lb-in
Peak 1min (297w):
Duration: 1:01
Work: 18 kJ
TSS: 3 (intensity factor 1.34)
Norm Power: 292
Distance: 0.402 mi
Min Max Avg
Power: 230 333 297 watts
Heart Rate: 171 182 175 bpm
Cadence: 88 100 92 rpm
Speed: 22.8 24.4 23.7 mph
Torque: 195 306 273 lb-in
Peak 2min (283w):
Duration: 2:01
Work: 34 kJ
TSS: 5.8 (intensity factor 1.313)
Norm Power: 286
Distance: 0.777 mi
Min Max Avg
Power: 230 333 283 watts
Heart Rate: 169 182 172 bpm
Cadence: 83 100 89 rpm
Speed: 21.4 24.4 23.2 mph
Torque: 195 306 267 lb-in
Peak 5min (249w):
Duration: 5:01
Work: 75 kJ
TSS: 11.2 (intensity factor 1.159)
Norm Power: 253
Distance: 1.847 mi
Min Max Avg
Power: 207 333 249 watts
Heart Rate: 167 182 170 bpm
Cadence: 83 100 91 rpm
Speed: 20.9 24.4 22.1 mph
Torque: 194 306 231 lb-in
Peak 10min (236w):
Duration: 10:00
Work: 142 kJ
TSS: 20 (intensity factor 1.094)
Norm Power: 238
Distance: 3.606 mi
Min Max Avg
Power: 200 333 236 watts
Heart Rate: 158 182 166 bpm
Cadence: 83 100 91 rpm
Speed: 20.3 24.4 21.6 mph
Torque: 186 306 219 lb-in
Peak 20min (228w):
Duration: 20:01
Work: 274 kJ
TSS: 37.1 (intensity factor 1.054)
Norm Power: 230
Distance: 7.109 mi
Min Max Avg
Power: 165 333 228 watts
Heart Rate: 131 182 158 bpm
Cadence: 73 100 90 rpm
Speed: 16.8 24.4 21.3 mph
Torque: 164 306 213 lb-in
3 Mile Outdoor TT
Entire ride (265w):
Duration: 7:39
Work: 122 kJ
TSS: 42.3 (intensity factor 1.823)
Norm Power: 283
Distance: 2.853 mi
Min Max Avg
Power: 0 419 265 watts
Heart Rate: 100 176 161 bpm
Cadence: 33 116 102 rpm
Speed: 4.5 25.8 22.4 mph
Torque: 0 138 78 lb-in
Peak 5s (395w):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
Distance: 194 ft
Min Max Avg
Power: 352 419 395 watts
Heart Rate: 152 153 152 bpm
Cadence: 105 108 106 rpm
Speed: 25.4 25.8 25.5 mph
Torque: 90 108 103 lb-in
Peak 10s (373w):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
Distance: 358 ft
Min Max Avg
Power: 353 390 373 watts
Heart Rate: 146 149 148 bpm
Cadence: 108 113 110 rpm
Speed: 23.5 24.5 24 mph
Torque: 98 108 103 lb-in
Peak 20s (362w):
Duration: 0:20
Work: 7 kJ
TSS: n/a
Norm Power: n/a
Distance: 728 ft
Min Max Avg
Power: 309 419 362 watts
Heart Rate: 146 152 150 bpm
Cadence: 105 116 111 rpm
Speed: 23.6 25.7 24.7 mph
Torque: 81 108 97 lb-in
Peak 30s (352w):
Duration: 0:30
Work: 11 kJ
TSS: 4.3 (intensity factor 2.27)
Norm Power: 352
Distance: 0.207 mi
Min Max Avg
Power: 302 419 352 watts
Heart Rate: 145 154 150 bpm
Cadence: 105 116 110 rpm
Speed: 23.4 25.8 24.7 mph
Torque: 77 108 95 lb-in
Peak 1min (343w):
Duration: 1:00
Work: 21 kJ
TSS: 8.2 (intensity factor 2.205)
Norm Power: 342
Distance: 0.423 mi
Min Max Avg
Power: 287 419 343 watts
Heart Rate: 146 160 154 bpm
Cadence: 103 116 107 rpm
Speed: 23.4 25.8 25.2 mph
Torque: 74 108 90 lb-in
Peak 2min (321w):
Duration: 2:01
Work: 39 kJ
TSS: 15.5 (intensity factor 2.149)
Norm Power: 333
Distance: 0.816 mi
Min Max Avg
Power: 237 419 321 watts
Heart Rate: 126 163 152 bpm
Cadence: 94 116 105 rpm
Speed: 18.2 25.8 24.2 mph
Torque: 66 108 88 lb-in
Peak 5min (286w):
Duration: 5:01
Work: 86 kJ
TSS: 29.9 (intensity factor 1.891)
Norm Power: 293
Distance: 1.985 mi
Min Max Avg
Power: 187 419 286 watts
Heart Rate: 135 172 163 bpm
Cadence: 95 116 105 rpm
Speed: 20.9 25.8 23.7 mph
Torque: 54 108 80 lb-in
40 Mile Road Ride
Entire ride (142w):
Duration: 2:45:50
Work: 1415 kJ
TSS: 436.7 (intensity factor 1.258)
Norm Power: 195
Distance: 40.089 mi
Min Max Avg
Power: 0 995 142 watts
Heart Rate: 77 168 137 bpm
Cadence: 29 141 82 rpm
Speed: 2.2 43.2 14.5 mph
Torque: 0 483 90 lb-in
Peak 5s (839w):
Duration: 0:05
Work: 4 kJ
TSS: n/a
Norm Power: n/a
Distance: 131 ft
Min Max Avg
Power: 567 995 839 watts
Heart Rate: 150 152 151 bpm
Cadence: 103 106 105 rpm
Speed: 17.8 18.3 18.1 mph
Torque: 211 358 305 lb-in
Peak 10s (613w):
Duration: 0:10
Work: 6 kJ
TSS: n/a
Norm Power: n/a
Distance: 344 ft
Min Max Avg
Power: 352 742 613 watts
Heart Rate: 154 156 155 bpm
Cadence: 80 100 87 rpm
Speed: 22.3 26.1 23.6 mph
Torque: 89 214 173 lb-in
Peak 20s (507w):
Duration: 0:20
Work: 10 kJ
TSS: n/a
Norm Power: n/a
Distance: 0.223 mi
Min Max Avg
Power: 353 578 507 watts
Heart Rate: 143 157 150 bpm
Cadence: 109 136 125 rpm
Speed: 34.8 43.2 39.9 mph
Torque: 66 96 84 lb-in
Peak 30s (438w):
Duration: 0:30
Work: 13 kJ
TSS: 6.7 (intensity factor 2.824)
Norm Power: 438
Distance: 0.313 mi
Min Max Avg
Power: 204 578 438 watts
Heart Rate: 137 159 147 bpm
Cadence: 90 136 118 rpm
Speed: 25.8 43.2 37.2 mph
Torque: 52 96 76 lb-in
Peak 1min (337w):
Duration: 1:00
Work: 20 kJ
TSS: 7.9 (intensity factor 2.172)
Norm Power: 337
Distance: 886 ft
Min Max Avg
Power: 219 482 337 watts
Heart Rate: 149 165 157 bpm
Cadence: 80 93 87 rpm
Speed: 9.1 11.2 10.1 mph
Torque: 137 307 221 lb-in
Peak 2min (295w):
Duration: 2:01
Work: 36 kJ
TSS: 12.7 (intensity factor 1.944)
Norm Power: 301
Distance: 0.229 mi
Min Max Avg
Power: 205 387 295 watts
Heart Rate: 130 157 148 bpm
Cadence: 54 76 60 rpm
Speed: 6.2 9.2 6.8 mph
Torque: 173 397 287 lb-in
Peak 5min (237w):
Duration: 5:01
Work: 71 kJ
TSS: 20.6 (intensity factor 1.571)
Norm Power: 244
Distance: 0.566 mi
Min Max Avg
Power: 103 343 237 watts
Heart Rate: 144 162 157 bpm
Cadence: 41 94 60 rpm
Speed: 4.6 10.7 6.8 mph
Torque: 75 402 248 lb-in
Peak 10min (214w):
Duration: 10:01
Work: 129 kJ
TSS: 37 (intensity factor 1.489)
Norm Power: 231
Distance: 1.589 mi
Min Max Avg
Power: 85 433 214 watts
Heart Rate: 117 165 151 bpm
Cadence: 56 99 73 rpm
Speed: 6.3 17 9.5 mph
Torque: 51 348 166 lb-in
Peak 20min (178w):
Duration: 20:01
Work: 213 kJ
TSS: 61.4 (intensity factor 1.357)
Norm Power: 210
Distance: 3.828 mi
Min Max Avg
Power: 0 433 178 watts
Heart Rate: 112 165 145 bpm
Cadence: 48 141 78 rpm
Speed: 6.3 30 11.5 mph
Torque: 0 348 127 lb-in
Peak 30min (171w):
Duration: 30:01
Work: 308 kJ
TSS: 87.5 (intensity factor 1.323)
Norm Power: 205
Distance: 6.139 mi
Min Max Avg
Power: 0 441 171 watts
Heart Rate: 112 164 144 bpm
Cadence: 48 141 82 rpm
Speed: 6.3 30 12.2 mph
Torque: 0 348 115 lb-in
Peak 60min (168w):
Duration: 1:00:01
Work: 604 kJ
TSS: 182.3 (intensity factor 1.35)
Norm Power: 209
Distance: 14.139 mi
Min Max Avg
Power: 0 578 168 watts
Heart Rate: 111 165 144 bpm
Cadence: 38 141 86 rpm
Speed: 5.9 43.2 14.1 mph
Torque: 0 397 101 lb-in
Without giving my opinion, based on these results, what conclusions would be drawn in terms of FT, LT, and Max Power?
acoggan said:
1. How do you know he uses lactate data the way you suggest? The article doesn't say that, and he's never suggested it to me in any of our discussions.
2. On a semi-related note: more recently (i.e., since my emails with Dr. San Milan), I've been corresponding with another elite coach who is performing lactate testing. The specific issue at hand was an athlete whose performance ability was far greater than you'd expect based upon their blood lactate response during an incremental exercise test. After a bit of back-and-forth, the coach decided to measure lactate levels during a ~30 min TT, which revealed that this individual's maximal lactate steady state occurred at a blood lactate level of >13 mmol/L. Without knowing anything else about this individual, I correctly predicted that they were relatively new to cycling, more of a sprinter type, and consumed a diet higher in carbohydrates than average (in fact, they are a vegetarian). Perhaps more importantly, however, after multiple finger pricks to determine lactate during two incremental exercise tests and then the TT-style effort, the bottom-line conclusion was that their performance ability was, well, their performance ability. IOW, the coach and athlete could have learned just as much by simply doing the TT and skipping the lactate testing entirely.