Lactate Threshold Testing
The Lactate Threshold test is a graded exercise test that is designed to pinpoint the exact exercise intensity at which lactic acid starts to accumulate in the blood. This accumulation marks the movement from aerobic metabolism to anaerobic metabolism and a shift from a mixed fuel source (fats, proteins, and carbs) to one that is primarily carbohydrate in nature.
Knowing the exact exercise intensity (wattage, pace, heart rate) in which the body moves from aerobic to anaerobic metabolism allows for more specific training loads and workout prescriptions. This allows for better pacing and body awareness during competitive events (e.g. time trials, marathons, triathlons, etc.).
Lactate Threshold Testing can help you:
- Establish a concrete fitness score that allows for proper long term tracking of fitness from season to season
- Allow athletes to see gains that have been made or determine if changes are required in their exercise program to perform better
- Training within this specific threshold level allows for better pre- and post-workout nutritional practice
- Athletes will be more aware of specific fuels that were burned during workouts, allowing them that competitive edge necessary to take it to the next level
+ Learn about Lactate Threshold Testing at In Motion’s clinics.
Periodized Training Programs
On competition day athletes need to be at their peak to maximize their performance. Done correctly under the supervision of a qualified sports performance specialist or athletic trainer, a periodized training program can ensure superior physical and psychological readiness during competition.
Periodized training develops an athlete’s strength and skill through a series of phases to ensure that they perform at their peak during specific competitions. When drafting a periodized program, sports performance specialists determine how an athlete’s training should progress throughout the year. From there, a trainer divides the annual training into five defined phases:
- General Preparation
Studies have shown that athletes who develop fundamental endurance and strength are more likely to maintain their power throughout a season. This general preparation phase also allows athletes to focus on injury prevention training to protect their bodies during later phases. - Sports-Specific Training
This training emphasizes sports-specific drills, efficient movement evaluation, and the development of advanced technical skills. - Pre-Competition Training
During the pre-competition phase, trainers assess the athlete’s preparedness and increase the percentage of sports-specific training to approximately 90% of all sessions. - Competition Training
As the main competition approaches, athletes decrease their training time and increase their training intensity during the competition phase. Training volume and intensity ensure that athlete training peaks two to three weeks before the main competition, with tapering beginning 8-14 days before the competition. - Transition Training
Often overlooked, the final transition phase is used to facilitate recovery from a season of strenuous wear and tear on the body. The transition phase of a periodized program helps to prepare the athletes for the next training cycle. Starting a new preparatory phase too soon could impair an athletes’ performance in future competitive cycle and increase their risk for injury.
+ Read more about “Peaking for Competition with Periodized Training.”
VO2 Max Testing
Exercise physiologists define VO2 max as your maximal rate of oxygen consumption. It is a measure of your capacity to generate the energy required for endurance activities and is one of the most important factors determining your ability to exercise for longer than four to five minutes.
Improving your VO2 max by 10 percent without changing any other performance factors can take more than a minute off your 5k time, and is an essential factor in races from 800 meters to the marathon. Your sedentary VO2 max values are genetically determined. However, all individuals can make drastic improvements in VO2 max with the right training stimulus. Thus, to attain your best possible performances, VO2 max improvement is one aspect of your training that should not be ignored.
The VO2 Max assessment includes:
- 30 minute evaluation and assessment which includes a 10 minute sub max test on treadmill or bike
- Data summary of test performance scores
- A customized home exercise program to increase VO2 max
+ Find out about the benefits of VO2 Max assessments.
Need more information?
To learn more about any of our Physiological Testing programs please don’t hesitate to contact us. The numbers below give you access to someone who can help, 7:30am to 6pm, Monday through Friday.
If you live in Norfolk, Virginia Beach or eastern Chesapeake: (757) 217-0333
If you live in Portsmouth, Chesapeake, Suffolk or western Hampton Roads: (757) 673-5971
If you live on the Peninsula: (757) 952-1900