Sunday, March 17, 2013

Threshold Testing & The Weekly Update

Over the next three weeks, if your part of the LA Fitness classes, you'll be doing a deep dive into discovering your Lactate Threshold (LT) level. We'll accomplish this by getting a good feel for what your rate of perceived exertion feels like at LT as well as what heart rate you're at when you hit LT.

Rivers Club classes don't worry, when your new bikes come in, we'll be doing something very similar (only I'm hoping you'll have the advantage of a power meter on your bike).

Once we all know where LT is, we'll be able to start tailoring classes around energy zones to help you get even more out of the weekly workouts. Because there are a number of class participation that come on various days, we'll conduct 3 tests over the next 3 weeks (maybe even throwing in a 4th somewhere). The goal would be for you to ideally make at least 2 of the tests (tentative schedule below). Be sure to think about what test days you'll show up and make sure you're well rested before the test (I'd recommend no hard activity at least 3 days before the test).

If you have a heart rate monitor, definitely bring it! If not, consider picking one up. You can find a cheap one for around $50 and if you're looking for a suggestions, check out the "Gear I Use" tab at the top of this blog.

You'll also need to do a little bit of homework. Click on the link below to download Active Trainer document by Gale Bernhardt. We'll be using the begging test on page one & 20 minute time trial on page two. There are a number of other was to find LT as well, and we may experiment with a few of them, but for now, these two simple versions will get us what we need.

Most importantly, get a good look at the table on page four. The levels of perceived exertion are something you should try and remember. Think about when you've felt similar to each of the descriptions listed. As we progress through our classes, I'll start referring more and more to these training zones & the feelings associated with them.

Click Here to Download File

Enough talk for now. On with the schedule. See you in the morning!

Weekly Schedule

Monday 5:45am @ LA Fitness - Standard Class w/ Ken (off bike)
Monday @ Rivers Club - Standard  Class Class w/Ken
Tuesday @ Rivers Club - "Threshold Testing" Class w/Ken
Wednesday 5:45am @ LA Fitness - Standard Class w/ Janice
Wednesday @ Rivers Club - Standard Class w/ Ken
Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness - "Zone 2" Class w/ Ken

Upcoming "Threshold" Testing Days at LA Fitness

  • Tuesday, 3/19
  • Monday, 3/25
  • Friday, 4/5

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