What is meant by threshold work

First, let's ask ourselves what the anaerobic threshold is:

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 disposed of becomes unbalanced in favor of the latter. This means that once the fateful threshold is exceeded, the production of energy takes place through the anaerobic lactacid mechanism, which involves the demolition of glycogen with the production of lactic acid, which makes it difficult to continue a physical effort for a long time.

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.

But I think all of you are more interested in knowing as you train the threshold, when is it 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.

1. In order to train at anaerobic threshold values, you need to have one broad aerobic base and well structured. The classic kilometers and works in the medium. This is to prepare the body well for intense efforts and to ensure the best possible recovery.
2. You train on the threshold of the period pre-competitive up to the entire competitive period, with moments where the intensity is greater and maintenance phases.
3. To improve the threshold, the best training is that of repeated, works lasting between 3 'and 8', with recovery times that allow to return to a situation of f. slow.
4. Usually the pattern I prefer is the one that involves a warm-up job, followed by a stroke in the middle that raises the HR, improves vascularization and helps to make breathing more efficient, finally the session of repetitions in threshold, different according to the level of the biker, age and goals

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:

1. Depending on the period, the objectives and the number of workouts that are performed, you can have from a maximum of three workouts in particularly important periods to a minimum of one in the weekly cycle. In the enduro usually in the competitive period there is a tendency to do only one threshold training, in some cases replaced by works that increase lactate.
2. In the competitive period they are used every week in different quantities except in moments of regeneration after particularly intense races or excursions lasting several days.

Finally, the question of questions may be, but 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 to improve the state of form and allow you to go up with less difficulty and to close the workouts with a smile and not red-faced. It is necessary for guarantee greater clarity in the technical sections and the descents. In general, having an engine in perfect condition is a good practice for everyone, so providing training at the threshold values ​​at least every two weeks would not be bad, as long as you are in compliance with the sports fitness visit that verifies the proper functioning of our heart.