Pacific Paddler October 2013 - (Page 42)

Where's your lactate threshold? Learning how to measure training intensity is one of the most important things a paddler can do to ensure proper training. An estimate simply doesn’t cut it. So how exactly do you quantify intensity? Perceived exertion can help, but sometimes the same workout can feel harder one day compared to the next. measuring wattage is a good method, but it’s not often that two people paddling at the same wattage are working out at the same intensity. Heart rate monitors are waste product that accumulates in the body after the art lactate threshold test exclusively for pad- thing. It is a crucial element used by the body performed on an outrigger paddling ergometer. cramping. Surprisingly, lactate is actually a good to create energy. In fact, you are using lactate in your body right now to sit here and read this article. However, just like everything else in the world, there is such thing as too much of a good thing. As exercise intensity increases, our bodies great, but how do you know what heart rate is produce more lactate and subsequently we take each paddler has a unique physiological certain point during all-out, exhaustive exercise best to train at? make-up, which means speed, perceived exertion, and heart rate will be different for every person. this is where the lactate threshold test comes in. In order to understand the lactate threshold test, we must first understand what lactate is. Lactate is notoriously thought to be a 42 Pacific Paddler At JAcO Rehab, we’ve designed a state of a hard work out, causing muscle soreness and in more oxygen to create a balance. there is a where lactate accumulates in your blood faster than your body (oxygen) can remove it. this is your lactate threshold. Having a higher lactate threshold means you will be able to continue at a high-intensity effort for a longer period of time dlers. It is an exhaustive graded exercise test During the test, blood lactate samples are taken at increasing workloads until the paddler’s lactate threshold is determined. the heart rate that corresponds with this threshold can be used to design a training program based on an individual paddler’s physiology. Lactate threshold training is accomplished by increasing exercise intensity to train at or just above the lactate-threshold- heart rate a few times a week. this will help you become a stronger, faster paddler! contact Paddle@JacoRehab.com for more information about how to schedule YOUR lactate threshold test today. before exhaustion. October/November 2013 Happy Training. Catherine Cullison, PT, DPT, Physical Therapist at JACO Rehab LLC http://8083818947 http://www.jacorehab.com

Table of Contents for the Digital Edition of Pacific Paddler October 2013

State Championships
Dad Center
Duke Race
Queen Liliuokalani
Na Pali Challenge
Catalina Crossing
Na Wahine O Ke Kai
Wounded Warrior Canoe Regatta
Race Around the Hat
A Fiji paddling adventure
Hawaii Canoe & Kayak Team Silver Jubilee
Where's your lactate threshold?
There is LIFE after cancer
Hungry Dragons

Pacific Paddler October 2013