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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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.
Well it seems someone has. Here is an excerpt from the Men's Health article on Ryk Neethling which Paul Smith posted. It seems that part of Ryk's Wednesday practice is exactly what you are proposing - all out until failure.
"If you want to do 50 to 600m races, then you want to focus on shorter, intense lactate-type sets (Ryk’s Wednesday afternoon session - as fast as you can go from start until failure). If you’re training for swimming in an Ironman, then you need to focus on longer distance sets, but you need to “swim smart”." David Moseley January 2005
Incase you missed the post here is the whole article.
Tantalizingly, it doesn't say anything more than that on the lactate sets although there is lots of other good stuff in the article.
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.
Well it seems someone has. Here is an excerpt from the Men's Health article on Ryk Neethling which Paul Smith posted. It seems that part of Ryk's Wednesday practice is exactly what you are proposing - all out until failure.
"If you want to do 50 to 600m races, then you want to focus on shorter, intense lactate-type sets (Ryk’s Wednesday afternoon session - as fast as you can go from start until failure). If you’re training for swimming in an Ironman, then you need to focus on longer distance sets, but you need to “swim smart”." David Moseley January 2005
Incase you missed the post here is the whole article.
Tantalizingly, it doesn't say anything more than that on the lactate sets although there is lots of other good stuff in the article.
