Testing Date
First Name: Vlad Gender: M Stroke: Freestyle
Last Name: Schmidt Age: Distance: 100
Lactate concentration (mmol/L) Clearance (%)
Recovery time, min 3 15 27 After 13 After 23
Lactate 7.3 12 7.4 -75 -22
5/10/2009
LA in recovery
Genadijus Sokolovas. Ph.D.
E-mail: info@globsport.org Tel.:+1-719-321-6975
Recommendations:
Optimal duration of post-race recovery: 41.1 min to reach 2 mmol/l of La concentration
Average peak lactate: swimmer has average anaerobic capacity
Slow lactate clearance: most likely swimmer is tired or/and low aerobic capacity
Swimmer may need to increase aerobic capacity
Swimming Sets to improve Aerobic Capacity:
20 x 50 :15s, 50 + 100 + 200 + 300 + 200 + 100 + 50 :20s, 3 x 300 :60s + 100, 5 x 200 :40-30-20-10s, 400 + 300 + 200 + 100 :30s, 4 x 300 :60-45-30s, 8 x 150 :30s, 2 x (300 + 200 + 100 :30s) :90s, 5 x 300 :40-30-20-10s, 500 + 400 + 300 + 200 + 100 :30s, 5 x (6 x 50 :30-25-20-15-10s) :90s, 15 x 100 :30s.
I just wanted to share with you. I did Lactate Acid testing, which was done by Genadijus Sokolovas in Clovis. After my 100 free, i walked up to his desk to do LA testing. After he took my blood, he asked me to come back in 10 mins, and another 10 mins after second measurement. It looks like that i need to increase aerobic capasity as per Genadijus. He also included sets to improve aerobic capasity.
I wish, i did power test in the begining of nats, he was so busy and full of customers until he had to leave for airport. Next time i, definitely will do this power testing.
Anybody did this LA testing in Clovis? Were you surprised or expected this result?
I was kind of expected this but wanted to be sure.
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Former Member
No - that does make sense - your lactate is not at the peak within 3 minutes after the race - it takes about 5 minutes + to get to the max value - which was 12.
12 is good (it may have been even higher between min 3 and 13) -- meaning that you are even able to reach that high. Many distance swimmers or if you are in hard training, you are simply not able to get above 10. That is often the difference between swimming rested and in season.
I take it that the clearance is slow - your need to work aerobically. I think of it as factories working together -- aerobic and anaerobic -- you need both for most races. There are 2 big benefits for improving aerobically even for the 100 -- 1) you can train harder when it comes time for the lactic sets > imagine your lactate levels in a set like 6x75 on 6 minutes and 2) it becomes "easier" to go out fast or your aerobic factory contributes more even.
It would be great if they can do this at all nationals - the real good info comes when you have a history of tests to compare.
Interesting, thanks for the explanation. I still try to understand, what is main issue with me. As it said, i may need to improve aerobic capasity, but i do train hard 5 times/ week with variety of intensity. To get idea, you may want to look into KNelson's blog.
No - that does make sense - your lactate is not at the peak within 3 minutes after the race - it takes about 5 minutes + to get to the max value - which was 12.
12 is good (it may have been even higher between min 3 and 13) -- meaning that you are even able to reach that high. Many distance swimmers or if you are in hard training, you are simply not able to get above 10. That is often the difference between swimming rested and in season.
I take it that the clearance is slow - your need to work aerobically. I think of it as factories working together -- aerobic and anaerobic -- you need both for most races. There are 2 big benefits for improving aerobically even for the 100 -- 1) you can train harder when it comes time for the lactic sets > imagine your lactate levels in a set like 6x75 on 6 minutes and 2) it becomes "easier" to go out fast or your aerobic factory contributes more even.
It would be great if they can do this at all nationals - the real good info comes when you have a history of tests to compare.
Interesting, thanks for the explanation. I still try to understand, what is main issue with me. As it said, i may need to improve aerobic capasity, but i do train hard 5 times/ week with variety of intensity. To get idea, you may want to look into KNelson's blog.
