What is the anaerobic threshold? How does it fit into our daily training?
Anaerobic threshold is defined as the maximum value that allows the lactic acid produced by our body to be disposed of through the blood. Beyond this value, the balance between that produced and that disposed of becomes unbalanced in favor of the latter.
This means that once the fateful threshold is exceeded, energy production takes place through the anaerobic lactacid mechanism, which involves the demolition of glycogen and the production of lactic acid. A situation that makes it difficult to continue physical effort for a long time.
To calculate this value it is advisable to do a Conconi test, for which you will find the explanation HERE.
One of the most widespread beliefs is that the burning that we feel in the muscles during maximum effort is due to the presence of lactic acid; in reality this symptomatology is generated by the increase of hydrogen ions inside the muscle. A condition that accompanies the increased production of lactic acid but is not directly caused by it.
Returning instead to the topic of the article, let's see what kind of gasoline the body needs to work at the threshold level. Energy production needs the presence ofoxygen to completely demolish the molecules of glucose and produce carbon dioxide and water.
The high intensity of the effort leads to the use mainly of sugars on lipids. This happens from the energetic point of view, but the increase in intensity also brings with it a different intervention of the muscle fibers; in fact we gradually pass from the use of slow to fast fibers and more specifically those of type II.
But I think that all of you are more interested in knowing how to train the threshold, when it is good to train at threshold values and how to structure a session at the threshold
The speech becomes complex but let's try to outline it to make it easy to understand.
- In order to train at anaerobic threshold values, you need to have a broad and well-structured aerobic base. The classic kilometers and medium work are used to prepare the body well for intense efforts and to ensure the best possible recovery.
- Training 'at the threshold' means creating stimuli that are part of the training sessions that stimulate resistance. Depending on the objective of the training plan, they can include exercises on 10/15 ', or shorter work with a slightly higher intensity. These exercises are foreseen both in the pre-competitive period and during the competition period.
- To improve the resistance at the threshold, the best training is that of repetitions that do not exceed 15 'with heart rate values below the reference value. While to increase the threshold power, you work at intensities that can exceed the threshold value of about 2%. These works lasting between 3 'and 8', with recovery times that allow you to return to a situation of f. slow.
This schematizes the use of repetitions.
But how often are they used within the week? Are they used every week? Also in this case we schematize to clarify the questions:
- depends on several factors, you can have from a maximum of three workouts in particularly important periods to a minimum of one in the weekly cycle. We must then distinguish between endurance training and others for threshold power.
- In the competitive period they are used every week in different quantities; except in moments of regeneration after particularly intense races or multi-day excursions.
To finish the question of questions:
if I am not an agonist, what do I need to train at the threshold?
It is also very useful for the amateur or hiker. It is useful for improving the state of form and allowing you to climb with less difficulty, closing excursions with a smile. It is necessary to ensure greater clarity in the technical sections and the descents. In general, having an engine in perfect condition is a good practice for everyone; therefore, providing training at the threshold values at least every two weeks would not be bad; as long as you are in compliance with the fitness visit and carry out physical activity on a regular basis.
