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.
Does anybody know where "averages" are for this? I've never done this before so I don't really know what I'm looking at or what it means. I know if I ask Genadijus he'll tell me, but I don't want to pester him!
I wanted my reading after the 200bk b/c that is by far the crappiest I feel after any race.
My readings were:
right after race (3 min) 11.3
13 min 10.1
24 min 4.3
So to reach the optimal post race recovery of 2mm I need 28.4 min of recovery. By the way, I was swimming the whole time in between.
He was so busy, but he did make a quick comment that I was a sprinter after the initial reading. I got quite the chuckle out of that. I've been called many things but never sprinter. He then thought that I might be able to swim longer at a higher intensity (after I explained that I can't sprint). He also gave me suggested sets that I find helpful.
Since the test I have read a lot about Lactic Acid and Lactate Threshold. It's really interesting! I'm hoping to "streamline" my training so I can improve my LT.
I know Genadijus will be at Indy, and highly recommend that people sign up for this. The stroke taping is also amazing. But, please, get in line BEHIND me :D
Does anybody know where "averages" are for this? I've never done this before so I don't really know what I'm looking at or what it means. I know if I ask Genadijus he'll tell me, but I don't want to pester him!
I wanted my reading after the 200bk b/c that is by far the crappiest I feel after any race.
My readings were:
right after race (3 min) 11.3
13 min 10.1
24 min 4.3
So to reach the optimal post race recovery of 2mm I need 28.4 min of recovery. By the way, I was swimming the whole time in between.
He was so busy, but he did make a quick comment that I was a sprinter after the initial reading. I got quite the chuckle out of that. I've been called many things but never sprinter. He then thought that I might be able to swim longer at a higher intensity (after I explained that I can't sprint). He also gave me suggested sets that I find helpful.
Since the test I have read a lot about Lactic Acid and Lactate Threshold. It's really interesting! I'm hoping to "streamline" my training so I can improve my LT.
I know Genadijus will be at Indy, and highly recommend that people sign up for this. The stroke taping is also amazing. But, please, get in line BEHIND me :D
