In this article, you will learn what the lactate threshold and steady state mean exactly, how to incorporate both concepts into your training, and why combining them can take you to a higher level on the road bike.

What is the lactate threshold?

The lactate threshold is an essential point in performance diagnostics. It marks the transition from the predominantly aerobic energy metabolism, in which your body burns fat and carbohydrates with the help of oxygen, to the anaerobic range. In this anaerobic range, the body produces increased amounts of lactate, a byproduct of anaerobic metabolism. Lactate is not bad per se, but if more of it is produced than the body can break down, it leads to fatigue and the familiar "burning" sensation in the muscles.

The closer you can ride to your lactate threshold without too much lactate building up, the longer you can sustain high intensities before tiring. An important aspect of training is therefore to raise your lactate threshold in order to be able to perform better over longer periods of time.

What is Steady State?

Steady-state training involves riding at a consistent, moderate intensity - typically below your lactate threshold. Your body is in a state of equilibrium where the energy you need is mostly produced aerobically. In this state, you can ride for hours without experiencing any significant buildup of lactate.

Steady state is the perfect training zone for long endurance sessions because it improves your aerobic capacity, i.e. your body's ability to efficiently use oxygen and use fats as an energy source.

Why are lactate threshold & steady state so important?

The two concepts are interrelated and are essential to maximizing your performance on the road bike. On the one hand, steady-state training helps you lay a solid foundation for longer endurance rides. On the other hand, the lactate threshold is the area that sets you apart on more intensive routes, climbs or in races.

By training both your aerobic endurance and your ability to process lactate efficiently, you can ride at higher intensities for longer periods of time without premature fatigue.

The key to better endurance: steady-state training

Steady-state training forms the foundation of your fitness on the road bike. In this phase, it's not about riding at maximum intensity, but rather maintaining a moderate load continuously. This makes your cardiovascular system more efficient, your muscles learn to use energy more evenly, and you improve your ability to cover long distances.

A typical example of a steady-state session would be a two to four hour ride at a constant, moderate effort. You should always stay below your lactate threshold so that your body works predominantly in the aerobic range. You burn fat as your main energy source and improve your ability to use oxygen.

Benefits of steady-state training:

• More efficient use of oxygen : Your body learns to use oxygen better, which is especially crucial on long distances.
• Fat burning : Since you are exercising in the aerobic zone, your body uses fats as its primary energy source, which increases your energy efficiency in the long term.
• Less fatigue : Because you avoid lactate accumulation, you can ride for longer periods of time without significant fatigue.

How to Improve Your Lactate Threshold

In order to raise your lactate threshold , specific forms of training are required that challenge your body to perform better before it switches to the anaerobic range. Interval training is particularly effective as it regularly pushes you beyond the lactate threshold and helps your body to deal better with lactate formation.

A possible interval training to improve the lactate threshold could look like this:

• 10 minutes warm-up at moderate intensity (steady-state range)
• 4 x 8 minutes of high intensity (slightly above your lactate threshold), followed by 4 minutes of active recovery
• 10 minutes of easy riding

This training aims to get your body to the point where it can break down lactate more efficiently and produce more power before fatigue.

Steady state vs. interval training: which is more effective?

The question often arises whether steady-state training or interval training is the better method to improve cycling performance. In fact, it depends a lot on your goals and your level of training. While steady-state training strengthens your basic endurance and improves your aerobic capacity, interval training ensures that you perform better on more intense routes and increases your lactate threshold.

Both forms of training have their place, and the most effective strategy is often to incorporate a mix of both into your training plan. This way, you can reap the benefits of both steady-state endurance training and intense, performance-enhancing intervals.

Practical tips for your training

To get the most out of your training, good planning is crucial. Here are some helpful tips:

• Regularity : Try to do at least two to three longer steady-state sessions per week. This will improve your aerobic endurance in the long term.
• Integrate interval training : Once or twice a week, you should focus on intervals to increase your lactate threshold. Variety is key - alternate between short, high-intensity intervals and longer intervals just above your threshold.
• Pulse or watt measurement : Use a pulse or watt measurement to know exactly which zone you are in. This will help you make your training more effective.
• Don't forget to regenerate : Intensive sessions place a lot of demands on your body. Make sure you get enough rest to avoid injuries and overtraining.

Conclusion: Improve your cycling performance with the right balance

The combination of steady-state training and working on your lactate threshold is the key to continuously improving your cycling performance. While steady-state training helps you to ride efficiently over longer periods of time, training above the lactate threshold ensures that you can better handle more intense exertion.

The best option is a balanced mix of both training methods. Longer rides in the steady state range form the basis for your fitness, while interval training increases the intensity and raises your lactate threshold. This makes you stronger and more enduring both in long endurance sessions and in intensive, short sprints.

With a well-structured plan and the right balance, you will take your performance on the road bike to a new level - not just for short distances, but also for long distances.