{"id":33718,"date":"2020-06-18T15:16:03","date_gmt":"2020-06-18T13:16:03","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=33718"},"modified":"2020-06-18T15:16:33","modified_gmt":"2020-06-18T13:16:33","slug":"truth-lactate-training","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/truth-lactate-training\/","title":{"rendered":"Wrong Assumption: The Truth about Lactate"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;69d96076484ee&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"69d96076484ee\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1024x683.jpg\" alt=\"\" class=\"wp-image-33646\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-2048x1365.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1920x1280.jpg 1920w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1500x1000.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/Laktat-Training-Anstrengung-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p><strong>Lactate is harmful \u2013 this is what many athletes still wrongfully believe. However, lactate is a vital fuel and provides energy for muscles and organs.<\/strong><\/p>\n\n\n\n<p>There are many myths about lactate. It is said to cause muscle acidosis, to be a sign of fatigue and it is used in laboratory diagnostics and field tests to determine performance. Alpecin Cycling wanted to know from professional coach Bj\u00f6rn Geesmann of HYCYS (<a href=\"http:\/\/www.hycys.de\" target=\"_blank\" rel=\"noreferrer noopener\">www.hycys.de<\/a>) which of these statements are true and which aren\u2019t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The most important facts about lactate<\/h2>\n\n\n\n<p>Lactate is always produced. This is because as soon as our muscles process carbohydrates, it is created as a product of glycolysis. Since this glycolysis is always in operation \u2013 at different levels \u2013 lactate is always produced in the anaerobic metabolism.<\/p>\n\n\n\n<p>Lactate provides energy and is therefore also a fuel. Our organs such as the kidneys or the heart, the largest human muscle, obtain their fuel mainly from lactate, too.<\/p>\n\n\n\n<p>The well-known burn in the muscles is not caused by lactate. Responsible for the pain is an acidosis, which can come along with a higher lactate production or intensive load. The change in the acid-base balance \u2013 and the lowering of the pH value in the blood ultimately lead to the burning sensation.<\/p>\n\n\n\n<p>By training in the predominantly aerobic zone \u2013 i.e. below the individual anaerobic threshold \u2013 the lactate produced can be removed more quickly than at rest. This is because the organism metabolises it with the help of oxygen, which in turn is processed linearly to intensity.<\/p>\n\n\n\n<p>Lactate transport from the muscle into the blood or into other tissues or cells takes place via so-called lactate shuttles and can be trained.<\/p>\n\n\n\n<p>Many parameters are responsible for the level of lactate concentration in the blood. Not only the load, but also, e.g., blood flow or nutritional status can have an influence on it.<\/p>\n\n\n\n<p>The concept of lactate tolerance is a bit contradictory, as lactate is an energy supplier and carrier. The decisive factor is rather how quickly the body can &#8220;process&#8221; the lactate.<\/p>\n\n\n\n<p>The lactate level measured in the blood is the result of the constant production and removal of lactic acid throughout the body. If a certain intensity is exceeded, the organism can no longer remove or metabolise lactate quickly enough and the lactate concentration increases.<\/p>\n\n\n\n<p>A high lactate accumulation is not the reason for sore muscles. This phenomenon results from smallest injuries in the muscle fibres due to excessive loads. You can read more about sore muscles here.<\/p>\n\n\n\n<p>It is primarily fast-twitch fibres (type II) that are responsible for lactate production. This lactate is then transported into the slow-twitch (type I) muscle fibres and is metabolized there via oxidative metabolism.<\/p>\n\n\n\n<p>Lactate is considered a &#8220;pseudo hormone&#8221; and is, among other things, co-responsible for the formation of new blood vessels. It does not destroy the mitochondria \u2013 small power stations in the musculature \u2013 as wrongfully assumed.<\/p>\n\n\n\n<p>Lactate cannot be buffered by certain food supplements. Bicarbonate and beta-alanine, which is converted intramuscularly to carnosine, can in appropriate doses and if tolerated prevent the pH value and as a consequence the performance from dropping.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Expert article about lactate<\/h2>\n\n\n\n<p>Those who want to learn more about lactate will find an expert article on the website of renowned training institute <a href=\"https:\/\/hycys.de\/\" target=\"_blank\" rel=\"noreferrer noopener\">HYCYS<\/a>, formerly STAPS.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactate is harmful \u2013 this is what many athletes still wrongfully believe. However, lactate is a vital fuel and provides energy for muscles and organs. There are many myths about lactate. It is said to cause muscle acidosis, to be a sign of fatigue and it is used in laboratory diagnostics and field tests to [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":33646,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-33718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Truth about Lactate: what Cyclists Need to Know for their Training<\/title>\n<meta name=\"description\" content=\"Lactate is harmful \u2013 this is what many athletes still wrongfully believe. However, lactate provides energy and is vital for the organism. 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