What exactly is lactate?
Lactate is not a waste product, as is often assumed, but a perfectly normal component of energy metabolism. It is always produced when the body uses glucose for energy , especially during increasing exertion. As soon as the muscles require more energy than can be supplied by oxygen, the body partially switches to anaerobic energy production – this is when lactate is formed.
Important: Lactate is not inherently bad. The body can reuse or break it down . Through well-circulated muscles, the heart, liver, and even the brain, lactate is converted back into energy or recycled into glucose in the liver (Cori cycle). Only when production increases faster than breakdown does lactate accumulate in the blood – leading to the familiar fatigue.
Difference between professional athletes and amateur athletes
The crucial difference between professional athletes and ordinary people lies in their ability to efficiently process lactate. Trained road cyclists can:
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Producing lactate at higher performance levels without acidosis
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Break down and reuse lactate faster
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to ride for extended periods near or even above the anaerobic threshold
In untrained individuals, however, lactate levels rise sharply even during moderate exertion because their aerobic capacity is lower. This is precisely where the lactate test comes in: it reveals how efficient the metabolism is and where individual training potential lies.
What is a lactate test?
A lactate test is a performance test in which the lactic acid concentration (lactate) in the blood is measured during physical exertion. Lactate is produced in the muscles when energy production is primarily anaerobic – that is, without sufficient oxygen.
The test reveals the level of exertion at which your body begins to produce more lactate. These points are called lactate thresholds :
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Aerobic threshold (lactate 2 mmol/l): Exercise intensity that can be maintained for a long time without fatigue setting in quickly.
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Anaerobic threshold (lactate 4 mmol/l): Exercise at which lactate increases exponentially and can only be sustained for a short time.
Why is the lactate test important for road cyclists?
Road cycling is a sport of endurance and intensity. The lactate test provides valuable data for your training management , because it shows:
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At what intensity you effectively burn fat .
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How to accurately divide your training zones .
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When you reach your limit during a race or interval training.
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Whether your training is progressing is indicated by shifting thresholds.
With this information, you can train more effectively and avoid overload or stagnant performance.
There are different types of lactate tests, but for road cyclists, the incremental test on a cycle ergometer or trainer is the most common. Here's how it typically works:
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Warm-up: 10–15 minutes of easy riding to bring the muscles up to operating temperature.
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Step test: The workload is increased at fixed intervals (e.g. every 3–5 minutes).
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Blood test: At the end of each stage, a small drop of blood, usually from the earlobe or fingertip, is taken and the lactate level is measured.
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Evaluation: The lactate values are entered into a diagram so that the lactate thresholds are clearly recognizable.
A professional test takes about 60–90 minutes and provides not only threshold values but also recommendations for training zones.
Training with lactate levels
The results of a lactate test are invaluable when it comes to designing effective training. Typical training zones after a lactate test:
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Regenerative training (below aerobic threshold): Easy riding for recovery and fat burning.
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Basic endurance (slightly above the aerobic threshold): Improves endurance performance without overexertion.
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Intensive endurance training (near the anaerobic threshold): Increases performance and training capacity.
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Interval training (above anaerobic threshold): Maximum performance increase and speed endurance.
With precise scheduling, you can design your training more effectively, measure your progress, and minimize the risk of overtraining.
Basically, there are two ways:
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Professional lactate testing in a laboratory or gym:
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Perform a lactate test yourself:
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Possible with mobile lactate measuring devices or smart trainers
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More cost-effective, but more prone to errors
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Good for checking between professional tests
Anyone who is serious about it should undergo a professional test at least once per season.
Conclusion
The lactate test is an indispensable tool for ambitious road cyclists. It not only shows how resilient the body is, but also provides concrete values for efficiently managing training. Knowing your thresholds allows for more targeted training, improved performance, and better preparation for races or long tours.
Whether you're a professional or an ambitious amateur athlete: with the right lactate values, you can make your road bike training smarter and measurably more successful.
