Continuous Lactate Monitoring: the next big thing in Sport Science?
by Meg Smith
Continuous lactate monitoring (CLM) is an exciting advancement in sports science and training methodologies. Many of you will probably have heard of the ‘Norwegian Training Method’, but for those who haven’t here is a very simplified explanation:
The Norwegian Training Method stands out as a highly efficient approach to endurance sports training, emphasizing the elevation of the anaerobic threshold. This method uses continuous lactate monitoring to manage exercise intensity and employs frequent lactate assessments to track athletes' advancements, resulting in notable enhancements in performance. Some of the current noteworthy proponents of the Norwegian model of training for endurance athletes include the 2020 Tokyo Olympics triathlon champion Kristian Blummenfelt, 1,500-meter champion Jakob Ingebrigtsen, and Ironman world champion Gustav Iden.
© K’Watch
So, now that you’re up to speed on what the Norwegian Training Method is, let’s take a closer look at Continuous Lactate Monitoring.
1. Introduction to Continuous Lactate Monitoring (CLM):
CLM is a cutting-edge method used to measure lactate levels in the bloodstream in real time during exercise.
Initially developed for research purposes, CLM has evolved into a practical tool for coaches and athletes to optimise training and performance.
The technology behind CLM typically involves wearable sensors that continuously sample blood lactate levels, providing immediate feedback on how the body is responding to exercise intensity.
2. Benefits of CLM:
Improved Performance Assessment: CLM allows coaches and athletes to precisely assess lactate accumulation during exercise, helping to tailor training programmes to individual physiological responses.
Personalised Training Zones: By determining an athlete's lactate threshold, CLM enables the establishment of accurate training zones, maximising the efficiency of workouts and minimising the risk of overtraining or undertraining.
Enhanced Recovery Strategies: Monitoring lactate levels post-exercise aids in optimising recovery protocols, ensuring athletes recover adequately between sessions and reducing the likelihood of injury or burnout.
3. Accessibility for Amateur Athletes:
Affordability: While CLM technology has historically been expensive and primarily utilised by elite athletes or research institutions, recent developments have led to more affordable options entering the market.
Alternative Methods: Amateur athletes without access to CLM can still benefit from other monitoring techniques, such as lactate threshold testing conducted by trained professionals or using heart rate monitors to gauge exercise intensity.
4. Continuous Lactate Monitors on the market:
IDRO Continuous Lactate Patch: uses sweat analysis and plans to launch in April 2024. (https://www.idro.world/)
K'Watch Continuous Lactate Watch: measures lactate via skin contact, available in 2024 for $199. (https://www.pkvitality.com/ktrack-athlete/)
Abbott Lingo: Expected to launch lactate tracking in 2024, potentially a strong competitor. (https://www.hellolingo.com/)
5. Practical Tips for Amateur Athletes:
Use Available Resources: Seek out local sports science facilities that offer lactate threshold testing at a reasonable cost.
Utilise Heart Rate Monitoring: Invest in a quality heart rate monitor and learn to interpret heart rate data to approximate training zones and monitor training intensity.
Listen to Your Body: Pay attention to signs of fatigue, such as muscle soreness, decreased performance, or excessive tiredness, and adjust training intensity or volume accordingly.
Continuous lactate monitoring represents a significant advancement in sports science, offering valuable insights into performance optimisation for athletes at all levels. CLMs have the potential to revolutionise real-time monitoring if you use lactate as a marker. But if you don't use it, continue on the same way you always have. While CLM technology may not be readily accessible to all amateur athletes, alternative monitoring methods and listening to one's body can still lead to significant improvements in training effectiveness and performance.