#step test

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so over thanksgiving aside from the prescribed workouts, i did a lactate test with my brother.  he's developing into a formidable coach now, and with me being proficient in lactate testing, it's easy for him to conduct one on me.

i am fortunate enough to have my own lactate plus thanks to the generosity of nova biomedical.  it is a great machine with industry leading accuracy and only 13 seconds necessary to read a strip.  i forget how much i may have covered in the past, but lactate testing is an alternative to VO2 max testing to assess the aerobic abilities of your body.  the difference is that lactate testing does it by measuring the amount of lactic acid in your body given a level of work.  lactic acid is a byproduct of exercise (among other things) and consequently can be used as a fitness indicator.  for more information on lactic acid and lactate testing, you can start here and here.

the one thing i've learned with testing is that, despite the small amount of blood needed for a sample to work in the lactate plus, the larger and more rounded the blood drop the better.  we had some trouble with that this time, and consequently, the results may not be of the utmost accuracy.  nonetheless, the results are still evident and obvious.

the basic format of the test is 7 minute steps during which i sit on a rowing machine and pull a predetermined wattage.  even though we don't usually train with wattage on the screen, it's important here since it is linear in relation to the work being done.  this is not true of the 500m split times rowers usually watch on the screen.  i make sure to hit the prescribed wattage as steadily and consistently as possible at whatever rating i prefer.  the following were my results.

step one: 240 watts => .8 mmol/l & 137bpm

step two: 280 watts => 1.0 mmol/l & 145bpm

step three: 320 watts => 1.3 mmol/l & 159bpm

step four: 360 watts => 4.3 mmol/l & 173bpm

if you make it through the third step without crossing 4mmol/l, then you do a fourth step.  it's natural for that fourth step to really punch through the ceiling.  either way though, my heart rates were fine and good, and i produced less lactate for the amount of work than any test prior.  a good benchmark for heavyweight rowers is to break the 350 wattage mark for your anaerobic threshold, or 4 mmol/l mark.  i've always hovered around it, but definitely broke it this time.  to do it at this point in the season is even better.