In this thread Fortress said:
Interesting Race Club thread. There was one post concluding that lactate tolerance was the key for the last 15 meters of a 100, not aerobic capacity.
Which leads to something I've been thinking about lately. I'm sure we've all had races where you try to give it everything you've got at the end and you absolutely turn to jello. I assume this is the lactic acid kicking in. When it hits you slow down very quickly. So how can we train to improve that tolerance?
Here's an article by Genadijus Sokolovas on the USA Swimming website: www.usaswimming.org/.../ViewMiscArticle.aspx
In it he talks about lactate tolerance type sets:
Anaerobic Metabolism (Anaerobic-Glycolitic) is the non-oxidative process of recycling of ATP from glycogen. Glycogen is stored in the muscle cells. Glycogen fairly rapidly recycles ATP, but it is slower than from CP. Anaerobic metabolism produces lactate. It is the main energy system for exercise bouts of 30 sec until 3 min. When distances are longer, aerobic metabolism predominates. Anaerobic metabolism has high power, middle capacity, and low efficiency.
Examples of swimming sets and distances that develop anaerobic metabolism: distances of 50 to 300 M/Y, high intensity swimming sets with a short rest interval (i.e., 6-16 x 25 M/Y, 4-8 x 50 M/Y, 2-4 x 100 M/Y, 2 x 200 M/Y with rest interval 20-30 sec etc.).
Anyway, I'm finally getting to my point here. The standard way to do this is using fixed sets like this, but has anyone tried something like swimming absolutely all-out until you hit that lactate "jello" feel where you feel yourself slowing down? At that point maybe do some very slow "active rest" swimming then repeat, etc. The goal being to build up the time/distance you can keep up that all-out speed. It seems like actually confronting that lactate wall like this would be a great way to help with lactate tolerance in races.
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Former Member
It isn't easy to find good research on the benefits of active recovery. Much of what I found was related to body building - and the recovery period was of the between days kind - not between repeats of interval training.
One article I found though said:
1. Active recovery reduces lactic acid, but may not improve performance in that day’s workout.
2. The use of passive and active recovery can be used as another variable in training plans, with each having a beneficial affect.
The full article is here.
The explanation for #1 above ("may not improve performance") was that although active recovery clears lactic acid faster it also slows resynthesis of muscle glycogen. Sounds like a good news/bad news situation. Passive recovery isn't as good at clearing lactic acid but it allows the muscles to replenish themselves with glycogen.
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Former Member
It isn't easy to find good research on the benefits of active recovery. Much of what I found was related to body building - and the recovery period was of the between days kind - not between repeats of interval training.
One article I found though said:
1. Active recovery reduces lactic acid, but may not improve performance in that day’s workout.
2. The use of passive and active recovery can be used as another variable in training plans, with each having a beneficial affect.
The full article is here.
The explanation for #1 above ("may not improve performance") was that although active recovery clears lactic acid faster it also slows resynthesis of muscle glycogen. Sounds like a good news/bad news situation. Passive recovery isn't as good at clearing lactic acid but it allows the muscles to replenish themselves with glycogen.
