The MOD Squad just finished up the ninth week of training for the 09 season, a week of testing and marker setting for the upcoming months. We used several modalities throughout the week: double pole machine, running, rollerskiing, and bounding on a treadmill.br /br /div style=”text-align: center;”a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_Mg2hQbkHkNs/SkALkmH5zOI/AAAAAAAAALY/YEpIie6O-I0/s1600-h/DblPoleLSSTesting_June09+033.jpg”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 240px; height: 320px;” src=”http://2.bp.blogspot.com/_Mg2hQbkHkNs/SkALkmH5zOI/AAAAAAAAALY/YEpIie6O-I0/s320/DblPoleLSSTesting_June09+033.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5350289080653040866″ border=”0″ //a span style=”font-size:85%;”span style=”font-weight: bold;”span style=”font-style: italic;”Jaime keeping her concentration more on the double poling, less on the cinnamon biscuits on the far end of the table…/span/span/spanbr //divbr /Tuesday’s testing involved the double pole machine which Scott built last summer and which has been an invaluable training tool for us, accurately mimicking the compression and full extension needed for a successful double pole. The morning’s test involved a standard lactate steady state protocol: 3 min at each heart rate in 10-beat increments until we reached a pretty high output, at which point we took a lactate reading. The goal was not to push to our limit, rather to produce a high enough lactate level, somewhere around 8mmol. Then we started again in 2 min stages at a low intensity, taking lactate readings every stage until we saw a nadir in the curve. Here’s an example of the readings we saw:br /br /188bpm: 8.4mmolbr /2minbr /145bpm: 7.9mmolbr /2minbr /155bpm: 6.6mmolbr /2minbr /165bpm: 5.3mmolbr /2minbr /170bpm: 4.6mmolbr /2minbr /175bpm: 3.4mmolbr /2minbr /180bpm: 4.4mmolbr /br /As you can see, the numbers slowly dropped as our bodies metabolized the lactate we had produced in the initial ramping up. It metabolized to a low point which we determined as our “steady state”, an ideal low intensity training zone.br /br /div style=”text-align: center;”a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_Mg2hQbkHkNs/SkALkeO7SHI/AAAAAAAAALQ/Y4kiBWpigEk/s1600-h/DblPoleLSSTesting_June09+015.jpg”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;” src=”http://3.bp.blogspot.com/_Mg2hQbkHkNs/SkALkeO7SHI/AAAAAAAAALQ/Y4kiBWpigEk/s320/DblPoleLSSTesting_June09+015.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5350289078535014514″ border=”0″ //aspan style=”font-style: italic;”span style=”font-weight: bold;”Sadie/span/spanbr /br /span style=”font-size:78%;”a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_Mg2hQbkHkNs/SkALj6T9NxI/AAAAAAAAALI/p6gGyZU7Jgk/s1600-h/DblPoleLSSTesting_June09+004.jpg”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 240px; height: 320px;” src=”http://3.bp.blogspot.com/_Mg2hQbkHkNs/SkALj6T9NxI/AAAAAAAAALI/p6gGyZU7Jgk/s320/DblPoleLSSTesting_June09+004.jpg” alt=”” id=”BLOGGER_PHOTO_ID_5350289068892436242″ border=”0″ //aspan style=”font-size:85%;”br //span/spanspan style=”font-weight: bold;”span style=”font-style: italic;”span style=”font-size:85%;”Note the towel in front to catch the blood, sweat and tears./spanbr //span/span/divbr /Stay tuned for more testing updates!div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/2910103639238326543-3000077684063166796?l=methowolympicdevelopment.blogspot.com’//div
