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.
I can't really make out your top lactate value - was it 7.4 or 7.5 ?
That would be pretty low as well -- are you more of distance swimmer or drop dead sprinter ?
I did the power test - he gave me a LOT to think about - but it's very good info.
I can't really make out your top lactate value - was it 7.4 or 7.5 ?
That would be pretty low as well -- are you more of distance swimmer or drop dead sprinter ?
I did the power test - he gave me a LOT to think about - but it's very good info.
It says:
Lactate concentration (mmol/L)
Recovery time, min 3 15 27
Lactate 7.3 12 7.4
Clearance (%)
After 13 After 23
-75 - 22
Distance swimmer? Hmm, i don't know because i never did long swim. But, i did 2 marathons a few years ago though.
Im still trying to understand it this test result. If this low, would this mean that i'm not suited to be sprint swimmer?
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.
OK, that makes sense, but then I wonder what the clearance % numbers mean? I assumed it was some kind of percentage decrease from max lactate.
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.
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
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.
Hey Karen- Wow that sounds so cool. I think it could help me improve a lot too!
(Sorry, I had to do it. No one else was responding and I didn't want this thread to move off into oblivion- it really is cool!)
If you love swimming technique, celebrate today! It is Genadijus Sokolovas' (Dr. G) birthday :)
Lock in a coaching hour or two with Dr. G and your swimming life will be a WHOLE LOT FASTER!
Dr. G will be at SwimFest10 in San Diego next month. Don't miss meeting up with him there if you are attending!
