Use of Lactate Tests to Guide Training Genadijus Sokolovas, Ph.D., Global Sport Technology, Inc www.globsport.org

What is Lactate? Lactic acid is a by-product of anaerobic glycolysis, which takes place in muscle cells during the high-intensity exercise (non-oxidative way) The higher exercise intensity, the more lactate is produced Normally, sprinters have higher peak lactates than distance athletes

Why to Test Lactate? There are thousands studies and publications showing that lactate is a reliable parameter to monitor training condition, long-term adaptation, and fatigue. It has been shown that lactate has very high correlation with exercise intensity (swim speed)

Lactate vs Swimming Intensity

Hard Swimming O2 deficit High Intensity Swimming (1-3 min swim) Lactic Acid (Lactate), H+, Pi, AMP, ADP Acid Environment, lower pH Decreased Muscles Contraction Ability, Inhibited Enzymes’ Activity Decreased Swimming Velocity

Lactate Testing Lactate Peak (La max) Lactate Clearance Lactate – Swimming Intensity

LACTATE PEAK Lactate peak has direct correlation with the amount of fast twitch muscle fibers and anaerobic power Since sprinters have more fast twitch muscle fibers, they have higher lactate peaks than middle distance or distance swimmers

LACTATE PEAK AFTER RACES Average lactate peaks after the races on various distances (men) Distance, meters 50 FR 100 FR 200 FR 400 FR 1500 FR 10 KM Lactate Peak, mmol/l 7.2 ± 1.1 12.3 ±3.1 11.4 ±2.0 10.3 ± 2.7 7.3 ± 1.3 3.6 ± 1.4

© Global Sport Technology, Inc RATIOS BETWEEN TIMES Sprinters have a higher speed reserve and a lower relative endurance: Swimmer 1 Swimmer 2 Best Time on 100 00:54.50 00:55.00 Best Time on 200 01:57.70 02:02.10 Times in Seconds 54.5, 117.7 sec 55.0, 122.1 sec Calculation 117.7/54.5 122.1/55.0 Ratio 200/100 2.16 2.22 © Global Sport Technology, Inc

RE IN TOP FEMALE FREESTYLE SWIMMERS Main Distance Ratio 1 Ratio 2 50 100/50 = 2.214 ± 0.025 100 100/50 = 2.185 ± 0.032 200/100 = 2.190 ± 0.027 200 200/100 = 2.148 ± 0.016 400/200 = 2.111 ± 0.017 400 400/200 = 2.075 ± 0.024 800/400 = 2.056 ± 0.013 800 800/400 = 2.032 ± 0.009

RE IN TOP MALE FREESTYLE SWIMMERS Main Distance Ratio 1 Ratio 2 50 100/50 = 2.237 ± 0.033 100 100/50 = 2.185 ± 0.020 200/100 = 2.217 ± 0.03 200 200/100 = 2.167 ± 0.021 400/200 = 2.126 ± 0.023 400 400/200 = 2.091 ± 0.032 1500/400= 3.962 ±0.030 1500 1500/400= 3.903 ±0.036

Gender Difference in Lactate Peaks The highest lactate peak recorded in our database is 18.2 mmol/l for a women and a men Based on our database and various studies, men have slightly higher lactate peaks than women Most likely, the difference between men and women is due to the difference in muscle mass and amount of fast twitch muscle fibers

Swimming vs Other Sports Swimmers have 15-20% lower peak lactates in comparison with other land-based sports (running, cycling, etc.) It has been attributed to the horizontal body position (easier for heart to circulate blood) and “softer” impact on the muscles Working on land swimmers can reach higher peak lactates, than swimming

Lactate Peaks and HRs in Swimming, Cycling, and Running Sport Lactate Heart Rate Swimming 13.9 ± 1.6 181 ± 12 Cycling 16.6 ± 4.0 191 ± 7 Running 17.0 ± 2.7 183 ± 13

Testing Lactate Peak Lactate can be tested after racing various distances as well as swimming sets in practices It can be useful monitoring athlete’s effort in a swimming set and the use of energy system The closer lactate value to the individual peak, the more anaerobic energy system is involved

Changes of Lactate Peak During a Season Taper – low volume, high intensity High total (aerobic) workload volume

Low Lactate Peak Low lactate peak relative to the individual maximum may be attributed to these factors: A swimmer was tired and couldn’t swim faster A swimmers wasn’t tired, but has improved his aerobic conditioning Swimmer’s glycogen sources are low

Low Lactate Peak A tired swimmer with a low lactate peak needs more rest, lower anaerobic volumes, and additional carbohydrate supplementation A not tired swimmer with a low lactate peak may continue training according to the plan

High Lactate Peak High lactate peak relative to the individual maximum may be attributed to these factors: A swimmer isn’t tired and can swim fast short distances Swimmer’s anaerobic conditioning is high, but aerobic conditioning may be lower A swimmer has enough glycogen stores

High Lactate Peak If a swimmer has high lactate peak during aerobic training phase, it indicates that this training didn’t work well. You may consider to change training volumes and intensities. If a swimmer has high lactate peak during the taper, everything looks good and there is no need in changing the training plan or additional carbohydrate supplementation

Lactate Clearance Lactate Clearance shows rate of removal of lactate from the blood. Usually the faster lactate clearance the lower level of fatigue and the higher aerobic working capacity in athletes. Swimmers with higher aerobic conditioning (distance swimmers) have faster lactate clearance.

Lactate Clearance Three major pathways of lactate clearance: Converting lactate to glycogen in the muscles Lactate uptake by the liver and kidneys with formation of glucose and glycogen Oxidation in various tissues, mainly skeletal muscles and heart

Lactate Clearance

Lactate Clearance and Age Distance swimmers have faster lactate clearance than sprinters. Normally, younger swimmers have faster lactate clearance due to sensitive periods of aerobic development in long-term training as well as shortage of anaerobic enzymes.

Fast Lactate Clearance If a swimmer has fast lactate clearance relative to his/her individual norms, it may be associated with the following: Swimmer’s aerobic conditioning is good A swimmer isn’t tired or overtrained A swimmer is ready to increase intensity in training Coaches should expect fast lactate clearance in the middle of the season, when aerobic volumes are high.

Slow Lactate Clearance If a swimmer has slow lactate clearance relative to his/her individual norms, it may be associated with the following: Swimmer’s aerobic conditioning is low A swimmer may be tired or overtrained A swimmer needs to reduce intensity in training Coaches should expect slower lactate clearance in the beginning and end of the season, when aerobic volumes are low. Distance swimmers should still clear lactate fast at the end of the season.

TOTAL TIME OF RECOVERY Total Time of Recovery may be evaluated as a rate of lactate removal or the time it takes to remove the lactate from the bloodstream. As we developed Lactate Clearance database, we introduced a new method to evaluate the Lactate Clearance rate based on the time it took to reach 2 mmol/l of lactate in the blood (Total Time of Recovery)

TOTAL TIME OF RECOVERY AND FATIGUE Swimming multiple events at a swim meet may increase the Total Time of Recovery. By swimming several races in one session, swimmers don’t have enough time to replenish muscles glycogen. Lower amounts of glycogen will lead to lower peak lactates, which ultimately may affect the Total Time of Recovery. It is important to begin the replenishment process immediately after a race or high-intensity set in practice.

Low/High Cost of Performances

Low/High Cost of Performances

Use of Low/High Cost of Performances Chart If the individual performance is in a Low Cost Zone, athletes can maintain higher training stress during the re-taper. Sprinters can do more anaerobic and sprint sets Middle distance and distance swimmers can do more anaerobic and aerobic sets If the individual performance is in a High Cost Zone, athletes should focus more on aerobic work and recovery during the re-taper.

Lactate – Swimming Intensity Lactate Threshold

Lactate – Swimming Intensity Deterioration of Working Capacity Improvement of Working Capacity

Lactate/Heart Rate Profile Swimming Recovery Heart Rate SP1-2 ILT EN2-3 EN1 REC

Energy Zones US coaches are using from five to seven energy zones (categories): REC – recovery, color – white EN1 – aerobic swim, color – pink EN2 – threshold swim, color – red EN3 – VO2 max, color – blue SP1 – lactate tolerance, color – purple SP2 – lactate peak, color – green SP3 – alactate speed/power, color – gold

REC Energy Zone Heart Rate – up to 120 bpm (<60% of max) Lactate – 0-2 mmol/l Work/Rest – any combination Training Effect – recovery, drills, and warm up Examples of Sets: Various duration of sets, drills, easy swim, warm up and cool down

Examples of Sets in REC Any duration of set at easy pace 3 x 200 :30s, 2 x 400 : 20s, 6 x 100, etc.

EN1 Energy Zone Heart Rate – 120-140 bpm (60-70% of max) Lactate – 2-4 mmol/l Work/Rest – 10-30 sec rest Training Effect – increase in stroke volume, capillary density, fat metabolism, distance per stroke Duration of Sets – 15 min or longer

Examples of Sets in EN1 3 x 500 :30s, 4 x 400 :60s, 6 x 300 :30s 2 x (500 + 400 + 300 + 200 :30s) :90s 15 x 200 :30s 2 x (3 x 300 :30s + 3 x 200 :20s) :90s 2 x 1500 :90s, etc.

EN2 Energy Zone Heart Rate – 140-160 bpm (70-85% of max) Lactate – 4-6 mmol/l Work/Rest – 10-40 sec rest Training Effect – enhances steady state where lactate is removed or “used” as fast as it’s produced, improves technique at higher speeds Duration of Sets – 8-15 min

Examples of Sets in EN2 400 + 300 + 200 :30s 2 x 450 :30s, 3 x 300 :60s, 6 x 200 :30s 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 7 x 200 :30-25-20-15-10-5s 200 + 300 + 400 + 300 + 200 :30s 500 + 400 + 300 + 200 + 100 :30s, etc.

EN3 Energy Zone Heart Rate – 160 bpm to max (85-100% of max) Lactate – 6-8 mmol/l Work/Rest – 30 sec rest to 1:1 ratio Training Effect – max VO2 uptake and delivery to the working muscles, efficiency of swim stroke Duration of Sets – 4-8 min

Examples of Sets in EN3 10 x 50 :15s 50 + 100 + 200 + 100 + 50 :30s 300 + 200 + 100 :60s, 3 x 200 :60s 2 x 200 :60s + 2 x 100 :30s 100 + 200 + 300 :60s 4 x 150 :30-20-10s 200 + 150 + 100 + 150 + 200 :30s 4 x 200 :60-50-40s, etc.

SP1 Energy Zone Heart Rate – individual max (100% of max) Lactate – 8 mmol/l and higher Work/Rest – 1:1 to 1:2 ratio Training Effect – improves delivery energy through the anaerobic energy pathway, buffering capacity of the working muscles, lactate tolerance, racing technique Duration of Sets – 3-4 min

Examples of Sets in SP1 2 x 100 :30s + 2 x 50 :15s, 6 x 50 :20s 100 :30s + 2 x 50 :15s + 4 x (25 fast 25ez):5s 150 :10s + 100 :10s + 50 8 x 50 :60s, 4 x 100 :2min 200 :60s + 100 :30s + 2 x 50 :10s 2 x 200 :3min 8 x 50 :60-50-40-30-20s, etc.

SP2 Energy Zone Heart Rate – individual max (100% of max) Lactate – individual max Work/Rest – 1:2 to 1:8 ratio Training Effect – max lactate production, high peak lactate tolerance, racing technique Duration of Sets – 1-3 min

Examples of Sets in SP2 2 x 50 :10s, 4 x 25 :5s 50 :15s + 2 x 25 :10s 2 x 50 from a dive :60s, 4 x 50 :30s 2 x 50 :10s + 4 x (25 fast 25 ez) :10s 2 x 100 :30s, 4 x 50 from a dive :60s 100 :10s + 2 x 50 :10s 4 x 50 :30-20-10s 150 :90s + 100 :60s + 50 3 x 100 from a dive :3min, etc.

SP3 Energy Zone Heart Rate – low Lactate – low Work/Rest – 1:4 to 1:8 Training Effect – enhances the usage of creatine pool by working muscles Duration of Sets – 0-15 sec

Examples of Sets in SP3 4 x (12.5 fast 12.5 ez) :30s, 2 x 25 :45s 4 turns :60s, 4 dives :90s 4 x (12.5 fast 37.5 ez) :30s 3 x (25 fast 25 ez) :30s 2 x 25 :60s + 2 x (12.5 fast 12.5 ez) :30s 6 x (12.5 fast 37.5 ez) :30s, etc.

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