Now, my Mama always taught me that a good sportsman is one who accepts defeat graciously and respects the one that whoop'd 'ya. What if I kicked my own ass?
Today I did a full-on $185 lactate, VO2 Max and Energy Usage analysis at Peak Center for Human Performance in Burnaby, BC. It involved running on a treadmill in a lab for about half an hour. I also had my finger poked from time to time with a little needle thingie. (Yes, my adventure drew blood!)
Here is a short video of my experience as a lab rat:
The experience was a blast. Basically, you do a warmup on the treadmill then attack the thing until you either puke, pass out or cry "Uncle!" (Yes, I wimped-out and cried "Uncle" because I didn't want to make a mess of the equipment or a mess of me with ski season in full-swing.)
Afterward, I received a 6-page document with information about my speed, power, VO2 Max, metabolic efficiency, heart rate zones, carbo and fat utilization at each training zone. If you are gunning to get me, you might want to know I was able to run a maximum of 14 kph and at that speed, I cranked out a heart rate of 175. My VO2 Max was 60, my aerobic threshold was 11 kph, my lactate threshold 13 kph and my maximum blood lactate level was 12.
Next week, I go back and figure out how to use this awesome baseline information to build a training program that I hope will lead to a first place in my age group in 2008!
Beer Bet
Not that I'm competitve or anything, but just for fun I propose a beer bet. I bet you a beer that my maximum blood lactate level kicks your maximum lactate level's butt.
Rules. You get the test done at the same place. First bet is on the first assessment. Winner picks the beer, but they can't go to the Belgian place were the beers are $25 unless it's double or nothin on the second assessment. (Mike, the owner, suggests you come back every 3-4 months to see how it's going.) If you want to bet, just add your name in the comments below.
Note: I've been lead to understand that you don't have to be a fast runner to have a good max lactate level!
Submitted by colinfreeland on 28 December, 2007 - 16:22.
My results from last April are
I was able to run a maximum of 16 kph and at that speed, I cranked out a heart rate of 170. My VO2 Max was 63.1, my aerobic threshold was 11.2 kph, my lactate threshold 13.3 kph and my maximum blood lactate level was 9.11 mMol.
Submitted by Gilles Barbeau on 24 December, 2007 - 10:50.
A beer bet with you? Might as well mail you the check right now.
I sometimes use a heart rate monitor when I do speed training but mostly I go by perceived exhaustion which is not the most accurate method but it's low tech.
From the face of it though, your numbers are not that different from mine. Why is it that you're much faster? Pretty face? Bony ass?
Submitted by Ean Jackson on 27 December, 2007 - 15:35.
I used to train for 100-milers with 2 guys (Wayne Richardson and Greg Crompton, you know who you are!). We were all close in height and weight. We all ran at roughly the same speeds. We all bought HR monitors at the same time.
When we trained together, we found our resting HR ranged from 35-55, our max HR from 173-202 and our lactate thresholds we never did find out, but I suspect they were all over the map, too.
Funny how you can have 3 bodies that are roughly the same age, shape, size, motivation level and output, but the there was nothing similar about what went on under the hood.
You and I are roughly the same age, shape, size, motivation level. Our asses are equally bony and we're probably equally cute in our Mama's eyes. (OK, you run in the rain and I don't.) Given the same distance and the same day, I think we'd actually finish very close. (Note that I may be faster than you some days, but I'm running 1/2 the distance and I've never run 100-milers every weekend for a month, so maybe I'm just fresher than you!)
Not that I'm a betting man, but I'd bet that if you and I were to monitor things a bit more closely, we'd find that something under the hood is different, as well. Let's check it out for the first lap of Pure Foolishness.
Submitted by Ean Jackson on 23 December, 2007 - 10:32.
Monty, Gilles,
How do you monitor your time in each zone? (e.g. heartrate using a heartrate monitor, speed with a GPS or other pedometer, both or other?)
The last time I did this (15 years ago), I was the only kid on the block with a Polar HR monitor. I uded max heartrate and lactic threshold to determine my red line, then my go-at-this-rate-forever zone by subtracting 10-20 beats/minute. Got my fastest times at Ironman, ULTRAMAN, 100K and 100-mile distances this way. However, I was recently lead to believe that the way I did it provides "fuzzy" results. Do I need to ask Santa for a GPS?
Submitted by Monty Watts on 23 December, 2007 - 18:08.
I'm in on the bet if the rules allow for me to get back into better shape. Can I get 3 months?
Anita from Peak Performance gave me these zones to work within:
Training Zones
Heart Rate(bpm)
Speed
(min:mile)
Speed
(kph)
1
130-147
11:30-9:48
8.3-9.8
2
148-161
9:48-8:12
9.9-11.7
3
162-164
8:12-7:54
11.7-12.2
4
165-170
7:54-7:12
12.2-13.3
5
Zone 1 is for long distance runs. Zone 2 is something that you can interval with. Zone 3 is for tempo runs and Zone 4 is for speed work. I didn't record a zone 5. It's possible to setup these zones (maybe just zone 1) into most HR monitors and the watch beeps when you are out of zone. I don't use that feature when running trails with my GPS watch because the beeping is annoying. On the North Shore terrain (with the exception of Fisherman's Trail) you can't be checking your watch all the time for your HR.
Apparently as one improves his/her aerobic engine the speed in zone 1 increases and the HR range in zones 2 and 3 can change so you're doing less work in those zones and at higher speeds. I'm sure Peak Centre will explain it better.
Submitted by Ean Jackson on 27 December, 2007 - 15:40.
I'm going in for the debrief later this week so will share my zones with you. I want to peak in July/August so April Fools Day is as good as any to settle the bet!
BTW, I've gotta get out on the snowshoes this week. Maybe see you up at Grouse tonight? (I will bring my snorkel.)
Submitted by Monty Watts on 28 December, 2007 - 18:48.
Thanks for the challenge. This is a great motivator to get prepared for the summer. I'm in. Start saving for your beer fund. I'm not letting Gilles buy me a Molson Export. I'm basically (but not officially) married to a Quebecer - - I don't need to drink one too.
Submitted by Monty Watts on 22 December, 2007 - 10:32.
I agree this isn't fun but it's well worth it. I did this test on Curb Ivanic's recommendation in May 2006.
Aerobic threshold occurred at 9.8 kph and 147 bpm. Lactate Threshold occurred at 12.0 kph and 163 bpm. Last stage 13 Kph. Max HR 170 bpm. VO2 Max 49.2 ml/kg/min.
Needless to say there's lots of room for improvement. I'll get my fatass in gear and will retest in March 2008. I found that I greatly improved my efficiency by staying in my low HR zone between 130 and 147 bpm during my long distance runs.
Submitted by Gilles Barbeau on 21 December, 2007 - 20:43.
Ean, here's my results when I did it in mid November
Max speed, 13kph
Max heart rate, 186
VO2 max, 56.8
Aerobic threshold, 11.2kph
Lactate threshold, 12.9kph
Comments
My results from last April
My results from last April are
I was able to run a maximum of 16 kph and at that speed, I cranked out a heart rate of 170. My VO2 Max was 63.1, my aerobic threshold was 11.2 kph, my lactate threshold 13.3 kph and my maximum blood lactate level was 9.11 mMol.
So does this mean you owe me a beer?
Colin (http://colinfreeland.motionbased.com)
Who are you betting?
Beer bet!
A beer bet with you? Might as well mail you the check right now.
I sometimes use a heart rate monitor when I do speed training but mostly I go by perceived exhaustion which is not the most accurate method but it's low tech.
From the face of it though, your numbers are not that different from mine. Why is it that you're much faster? Pretty face? Bony ass?
Comparing Heart Rate Stats
I used to train for 100-milers with 2 guys (Wayne Richardson and Greg Crompton, you know who you are!). We were all close in height and weight. We all ran at roughly the same speeds. We all bought HR monitors at the same time.
When we trained together, we found our resting HR ranged from 35-55, our max HR from 173-202 and our lactate thresholds we never did find out, but I suspect they were all over the map, too.
Funny how you can have 3 bodies that are roughly the same age, shape, size, motivation level and output, but the there was nothing similar about what went on under the hood.
You and I are roughly the same age, shape, size, motivation level. Our asses are equally bony and we're probably equally cute in our Mama's eyes. (OK, you run in the rain and I don't.) Given the same distance and the same day, I think we'd actually finish very close. (Note that I may be faster than you some days, but I'm running 1/2 the distance and I've never run 100-milers every weekend for a month, so maybe I'm just fresher than you!)
Not that I'm a betting man, but I'd bet that if you and I were to monitor things a bit more closely, we'd find that something under the hood is different, as well. Let's check it out for the first lap of Pure Foolishness.
PS Your check is good! You know the address =;-)
Bets or Taunts?
Monty, Gilles,
How do you monitor your time in each zone? (e.g. heartrate using a heartrate monitor, speed with a GPS or other pedometer, both or other?)
The last time I did this (15 years ago), I was the only kid on the block with a Polar HR monitor. I uded max heartrate and lactic threshold to determine my red line, then my go-at-this-rate-forever zone by subtracting 10-20 beats/minute. Got my fastest times at Ironman, ULTRAMAN, 100K and 100-mile distances this way. However, I was recently lead to believe that the way I did it provides "fuzzy" results. Do I need to ask Santa for a GPS?
BTW, are you in on the beer bet, or what?
Have you been naughty or nice?
I'm in on the bet if the rules allow for me to get back into better shape. Can I get 3 months?
Anita from Peak Performance gave me these zones to work within:
Training Zones
Speed
(min:mile)Speed
(kph)
1
Zone 1 is for long distance runs. Zone 2 is something that you can interval with. Zone 3 is for tempo runs and Zone 4 is for speed work. I didn't record a zone 5. It's possible to setup these zones (maybe just zone 1) into most HR monitors and the watch beeps when you are out of zone. I don't use that feature when running trails with my GPS watch because the beeping is annoying. On the North Shore terrain (with the exception of Fisherman's Trail) you can't be checking your watch all the time for your HR.
Apparently as one improves his/her aerobic engine the speed in zone 1 increases and the HR range in zones 2 and 3 can change so you're doing less work in those zones and at higher speeds. I'm sure Peak Centre will explain it better.
3 Months? You're On
I'm going in for the debrief later this week so will share my zones with you. I want to peak in July/August so April Fools Day is as good as any to settle the bet!
BTW, I've gotta get out on the snowshoes this week. Maybe see you up at Grouse tonight? (I will bring my snorkel.)
April Fools
I guess I'm due for a re-test Action Jackson
I agree this isn't fun but it's well worth it. I did this test on Curb Ivanic's recommendation in May 2006.
Aerobic threshold occurred at 9.8 kph and 147 bpm. Lactate Threshold occurred at 12.0 kph and 163 bpm. Last stage 13 Kph. Max HR 170 bpm. VO2 Max 49.2 ml/kg/min.
Needless to say there's lots of room for improvement. I'll get my fatass in gear and will retest in March 2008. I found that I greatly improved my efficiency by staying in my low HR zone between 130 and 147 bpm during my long distance runs.
My results