So what is lactate threshold (LT)? It is the fastest you can continuously perform a steady-state bout of cycling, running, swimming, or any aerobic exercise without fatiguing. Increasing your intensity of exercise just above LT results in an abrupt increase of blood lactate levels and disrupts the equilibrium between lactate production and lactate removal. Oh yea…you know the feeling!

But there is good news…with consistant and specific endurance training you can increase mitrochondria (the metabolic powerhouse in each cell) size and number by 50-100% which results in increased mitrochondrial respiration which can significantly lower the amount of lactate production. Training also increases lactate utilization by the muscles improving the removal of lactate from circulation. And guess what else occurs – you improve capillarization in and around muscles, improving blood flow and enhancing the removal of lactate.

This all results in greater endurance at higher speed with less fatigue – and that’s what you are going to need to ride a strong El Tour. So keep doing those high intensity, steady state, El Tour training rides. Push your lactate threshold….it will pay good dividends.