Going Lactic

Sports Performance Training Blog

Lactate Threshold Testing

I was apparently wrong when I called it my "lactic threshold" for all those years... shows how much I really knew about it I guess! Not surprisingly I really didn't know what the test would be like, but my coach told me it would be a really helpful tool, especially as a baseline for the start of the season to see how much my winter training has helped and how much more I need to push to be race-ready.

Officially the lactate threshold is the point during increasing intensity when the lactic acid in your blood builds up so much that your body cannot clear it out as quickly as it is produced. This point is also your body's shift from primarily aerobic energy production (with oxygen) to primarily anaerobic energy production (without oxygen... and significantly shorter supply). So basically, the better your lactic threshold, the harder you can push for longer.

The test was kind of brutal. About twice as long as the VO2 MAX test, with increased power over scheduled periods of time. The good people at In Motion monitored my heart rate, power, perceived exertion, and my blood lactate levels. The last of which was taken by pricking my fingers for blood every few minutes during the test. By the end of the test I had three pricks in each finger on my right hand, and almost fell over on the bike trying to keep up with the power on the highest level I completed. I got my baseline and I also got seriously motivated to push that sucker higher before the next time I test it!

Results, RIR Crit

Race Report by Julie K
This weekend the elite and developmental squad lined up for the Richmond International raceway crit in Richmond, VA. The course was flat and fast, and with no corners it was not easy for a breakaway to stick. Several attacks were initiated by both the VB Vanderkitten squad and VA Asset Group p/b Artemis/Trek. While a break was up the road, Erica (VA Asset Group) managed to scoop up two primes.

With ten laps to go it looked as though nothing was going to stick. Ali of VK made a good dig with Leslie (VA Asset Group) glued to her wheel. When it seemed like a break that might work, one additional rider, Lindsay (PVC), managed to bridge up and the three worked together

while VBVK and Erica & Erin of VA Asset Group controlled the field. The break stuck.

With three laps to go Erin gave me a wicked lead out to pick up a $75 prime. Knowing that the

break would stick Erin pulled hard in the last lap to ensure that no one came around me. Leslie worked really hard in the break and finished strong with third. Erin helped me to pick up the field sprint for fourth.

Bottom two photos from DBG's Photos

VO2 Maxed Out?

Sports Performance Training Blog

Have you ever wondered what profesional sports performance training can do for your racing? This year Bon Secours In Motion is helping the ladies of Tradewinds Racing acheive their potential. Throughout the year we will give you a peek at what we are doing and how it is helping our performance.

First on the to-do list is testing, this helps us to know were we start out at the begining of the season, and also how much room there is for improvement throughout the season.

VO2 MAX

In Motion strapped me into the oxygen mask and cranked up the power on the stationary bike in short increments. A computer next to me kept track of all the data as I worked harder and harder. The test itself was pretty short and very hard effort, it was about 100% effort right at the end.

The results provided me with VO2 Max and ventilatory threshold. The VO2 Max in a trained athlete is not a predictor of performance, but can give you an idea of your physiological potential. Ventilatory threshold was also calculated and can tell you how closely you are working to your VO2 Max, this number will change depending on training and is similar to your lactate threshold.

I learned that my VO2 Max is actually pretty good, and it motivated me to train harder and push my ventilatory threshold closer to that VO2 Max. Before, I always figured my VO2 Max was lower than other riders' (and I had some pretty good reasons for this assumption), but I was wrong and now I know I just need to train that area harder. Next up... lactate threshold!

Results, Sleepy Hole Crit

Simple Story of Sleepy Hole Criterium

Leslie out in front after winning a propane tank refill prime

First, a shout out to the race promoters, VB Wheelmen, who not only put on a great race at a great location, but always do a great job promoting women's racing locally... even though they are a men's team. We really appreciated it, thanks guys!!

The women cat 4's and 40+ raced first together. The race had several primes & attacks, but stayed together for a group sprint. Leslie (VA Asset Group p/b Artemis/Trek) jumped hard and was out in front until just before the line, when Sharon (Tripower) accelerated hard to come around for the win right at the line, making for an exciting sprint finish. Leslie took 2nd place overall, and Julie H. finished 6th for cat 4 riders.

The Women's 1,2,3 race was a small but aggressive field. VB Vanderkitten started the attacks & the 2nd one ended up lasting for the entire race, with Ali (VBVK) and Emily (VA Asset Group p/b Artemis/Trek). Pretty straight forward race, after lapping the field Emily J took the win in the sprint, with Ali second. The race for 3rd was still underway. With 1st and 2nd up the road, VBVK racers Jen and Brittany took turns attacking, while VA Asset Group's Ava covered their attacks and threw in some of her own. With less than 10 laps to go Laura (VBVK) attacked a tired peleton, and got away from the field with Leslie (VA Asset Group) on her wheel. Laura got 3rd and Leslie took 4th. (Photo Above by Kevin Horvath, Ali and Emily in the break)

Sunday Mountain Bike Race

In other weekend racing news, Julie Hunter, who raced in the Sleepy Hole Crit on Saturday, decided to race in Angler's Ridge (a mountain bike race in Danville, VA) on Sunday. She took the win for her age group after a difficult 27 mile race with lots of climbing. Go Julie!!

Results, Snowball Crit #2

Snowball Criterium #2

Back row = Emily, Patty, Erin, Julie K, & Julie H Front row = Avanell, Leslie, Amanda, & Erika

The elite riders from up north traveled to VB for a weekend of training and fun. After a great ride with the team on Saturday, we all went to Snowball Crit Sunday for the race. Since so many team riders were there, we were pretty excited about the race... even though it was rainy and cold. We lined up at the start line just long enough to start shivering. I was surprised by how many people were there to watch the race despite the weather.

The pace was kept fast from the start by the strength of team VA Asset Group p/b Artemis/Trek (and yes, our fans were shouting the entire name as they cheered for us). Attacks were pulled back by the three other teams represented at the race, but mostly by Jen (VBVK) and Mary (Traveler). Eventually, one of our riders, Patty, got away on her own. She was followed by Mary and shortly after by Julie (VA Asset Group). Back in the field several other attempts were made but none stuck. With 2 laps to go Erin (VA Asset Group) gave a monster lead out for her sprinters and dropped them off to watch Avanell (VA Asset Group) edge out Jen for the sprint.

Thanks to all those who supported women's racing at Snowball- East Coast Bikes, Sock Guy, In Motion, Udderly Smooth, Bike Beat, Terry Precision Cycling, and Sport-wash.

PS- The women's race had more people show up and race in the rain than the men's A race, just sayin'.