Paddy, love all of your stuff and have used much as a reference for doctor visits. Not generally one to question a Dr, but as a data geek amateur masters athlete I have done lots of reading on Lactate and have done several tests (Have an Edge Lactate tester) on myself and family member athletes. W.r.t Zone 1 lactate, I have never seen, nor understood that resting lactate levels are near zero. Always some lactate floating around, but yes it is a low-level... like 0.7-1.x mmol. However after sometime at a very low level of exercise, lactate levels can actually drop. This becomes baseline. Then top of Zone 1 is HR/Power/pace at 0.3 mmol above that baseline. Not 0.3 mmol as an absolute measurement value.
Of course I could be wrong, so If I have misunderstood, please direct me to the supporting research so that I may revise my understanding.
For those of us with a competitive streak, zone 2 runs can be hard to do but I’ve come to appreciate the slower pace which also aids in recovery. I now try to get in at least two or three zone 2 recovery runs in each week and I should probably be doing this even more often. Too often, I’m in the dreaded middle of zone 3-4 if I don’t make a conscious effort to slow down to zone 2.
Phil Maffetone https://philmaffetone.com/method/ and his zone training, the MAF method has been around for years. It seems to me it's basically the same thing, except easier to measure with a simple heart strap. What do you think?
Another good one Paddy.The availability of metrics now makes "zone based training" much more targeted. Wish I'd know that 40 years ago!
A lifetime of high intensity training has been very enjoyable but sadly not physiologically beneficial ...the irony!
Paddy, love all of your stuff and have used much as a reference for doctor visits. Not generally one to question a Dr, but as a data geek amateur masters athlete I have done lots of reading on Lactate and have done several tests (Have an Edge Lactate tester) on myself and family member athletes. W.r.t Zone 1 lactate, I have never seen, nor understood that resting lactate levels are near zero. Always some lactate floating around, but yes it is a low-level... like 0.7-1.x mmol. However after sometime at a very low level of exercise, lactate levels can actually drop. This becomes baseline. Then top of Zone 1 is HR/Power/pace at 0.3 mmol above that baseline. Not 0.3 mmol as an absolute measurement value.
Of course I could be wrong, so If I have misunderstood, please direct me to the supporting research so that I may revise my understanding.
"My goal is functional longevity." That is gold, and is going up on my wall. Again, great article, thank you.
For those of us with a competitive streak, zone 2 runs can be hard to do but I’ve come to appreciate the slower pace which also aids in recovery. I now try to get in at least two or three zone 2 recovery runs in each week and I should probably be doing this even more often. Too often, I’m in the dreaded middle of zone 3-4 if I don’t make a conscious effort to slow down to zone 2.
Great article, how true does this hold up for people who have always exercised, i.e. not beginners?
Phil Maffetone https://philmaffetone.com/method/ and his zone training, the MAF method has been around for years. It seems to me it's basically the same thing, except easier to measure with a simple heart strap. What do you think?