Courtesy Stuart Dustan
While watching the recent Scottish National Open Championships 2014, held at Tolcross, I couldn’t help but notice the continued use of ‘lactic acid’ testing inflicted on a large number of swimmers immediately after their race. The procedure, used in most national and international competitions, involves a small extraction of blood from, usually, the athlete’s ear. The concentration of the ‘acid’ present in the blood is then calculated using the testing equipment. The results are used to show the ‘anaerobic capacity’ of the swimmer as the acid build up indicates the body’s use of muscles in the absence of oxygen. Well, that’s the belief anyway.
The truth is, there is an enormous amount of misunderstanding and gross overestimation surrounding the area of lactic acid, and it’s testing – starting with the name! Those who refer to lactic acid as the chemical present in your bloodstream have already blundered, it is, in fact, the substance ‘lactate’ which is present in your blood and which is tested for in ‘lactic acid concentration tests’ described above. Lactic acid ‘splits’ into lactate and hydrogen which then enters the blood. The misconceptions go far beyond this, however.
Lactate testing is used to determine the anaerobic capacity of an athlete, as it is believed that increases in lactate correlate with muscles which are working without oxygen. Thus, the higher the levels, the greater the anaerobic capacity of an athlete. Well, the first point to highlight is that lactic acid is not only produced in the working muscles – the liver is a major contributor as well as other tissues such as the skin and intestines. Brooks, et al. (1992), stated, “Lactate measures cannot be inferred to indicate only exercise production”. Another point to note is lactate production is also observed in both fully aerobic tissue – such as the heart, and oxygenated muscles. Lactate production in the muscles merely provides information that an athlete has ‘worked’ at a particular intensity – full stop.
Lactate – the root of all evil…or is it?
Often heard from the mouths of swimmers and other beings who participate in sport are sentences such as, “Ow! My muscles are rather sore today, I must have built up a lot of acid,” or, “Thanks to that darn lactic acid, I can barely move” (or something to that effect). An overwhelming number of coaches will reinforce this blame; however, lactic acid/lactate is in fact, not guilty.
It is a common belief that fatigue, muscle soreness and stiffness are caused by a high accumulation of lactate in the blood which has not cleared, or that the lactate has somehow ‘acidified’ the blood. With regards to fatigue, lactate in the blood does completely the opposite to what is often thought. Lactate prevents the effects of fatigue and is even a useful source of energy in the body. Lactate is converted in two ways, either, into glucose – which will be stored in the liver, or as carbon dioxide and water. The latter two both remove hydrogen (ions) from the blood – hydrogen is a contributor to acidosis and, as a result, fatigue can occur (other factors also contribute). Thus, the presence of lactate can help offset the effects of fatigue in an athlete. Lactate can also remain in the cells it has been produced and be used as fuel. Miller, B. (2002), has shown that lactate can be the preferred source of energy over glucose in cells.
With regards to muscle soreness and that stiff feeling felt by many, this is the result of muscle cell damage due to a level of intensity not usually endured by the athlete. It can also occur when the muscle fibres have been used in an unfamiliar way – likely with a heavier than normal load.
A.T. – Anaerobic threshold or a total waste of time
If you are a swimming coach or athlete, it is highly likely you’ve heard of, or swum an anaerobic threshold set; or indeed you may have written one up for your swimmers. Firstly, what is the anaerobic threshold? The standard explanation is, as the swimmer’s velocity increases, a point or threshold is reached whereby the muscles no longer have a sufficient oxygen supply and the body’s supplies, which can provide energy in the absence of oxygen, are employed – this leads to a spike in lactate. A simpler explanation of the threshold is the point at which the body can no longer equal lactate production with lactate removal, thus, causing an accumulation of lactate.
If you’ve been following the format of this post, you’ll know what is coming next.
The above is an erroneous explanation of what takes place. The muscles, to begin with, do not become anaerobic for any more than a few seconds (otherwise, you would die). The accumulation of lactate is a result of factors such as glycolytic rate and other metabolic ‘coping’ responses – rather than as a result of anaerobic conditions. Also, the use of the word threshold is inappropriate. The process is gradual; it doesn’t suddenly spike as suggested. In training, anaerobic threshold training is conducted so that a swimmer will be able to maintain, for longer, the period in which the body can balance lactate production with its removal. I have already covered why there is no justification for this type of training. Furthermore, even if the emphasis was moved to using anaerobic threshold training to directly improve fitness (VO2 max) as it tends to be faster than normal aerobic paces, we know that intensities above “anaerobic threshold” are only effective in improving VO2 max. The latter has been shown to have very little to do with race performances. In short, anaerobic threshold training is a waste of time!
In closing, huge amounts of dogma exist in the world of lactate, and it’s testing. The best an analysis of a swimmer’s anaerobic threshold (or lactate threshold) can achieve is, to inform the athlete, or whoever is concerned, that their physiology has ‘changed’. This is perhaps useful when observing someone who wishes to move from an untrained state to one which is trained. Thereafter, a change (caused by training) may be evident, but what has that got to do with swimming performances? Nothing. Certainly not for those swimming in-pool competitive events. Hopefully, this article will prevent a couple of coaches from straying toward an erroneous belief-based practice and can now better spend their time on evidence-based training. At the very least I hope this will stop just one coach/swimmer/parent from explaining a ‘bad’ performance was on account of lactate, or worse – lactic acid!
About Stuart Dustan
Residing in Scotland, Stuart has been coaching for numerous years and has belonged to a variety of clubs across the country. He started his coaching career with Forres Bluefins ASC moving on to Perth City SC whereby he worked alongside one of the most experienced coaches in Scottish Swimming, assisting with the development of a number of successful swimmers including an Olympic medal-winner. Stuart now spends his time coaching within a large swimming club in Dundee (Dundee City Aquatics) and, he is also a long-term member of the executive training team within one of the only specialist sprint clubs in the UK – Free Style SC. Free Style utilises an evidence-based and scientific approach to training. Stuart has experience as a researcher in Medical Science and he utilises this experience to critically review scientific literature related to athlete performance. He can often be found on Twitter engaging in respectful, yet critical debates with other coaches on swimming science (@SwimCoachStu).
Are you saying vo2 max has little impact on race performance?
I am saying that it is not reliably associated with direct performance improvements – I would suggest this is to do with lack of specificity in VO2 max training.
Stuart,
I liked your article and the discussion that came from it, a lot of valid points. I am just wondering what your take is on what gets a swimmer to perform at a high level. I hear constant talk from coaches on what not to do but very few coaches will talk about what their focus is and how it’s developed high level swimming. What energy systems are you working, how is it creating beneficial changes and who are your swimmers who have bennefitted from your program?
My focus is lead by an evidence-based approach; as it stands, this is based on race-pace training.
I would highly recommend you begin your journey by scrutinising your own programmes and, find out where the evidence takes you.
All the best. S
Cord, I’m not Stu, but I love giving unsolicited advice. Read everything you can get your hands on. Talk to every great coach you can get face time with. Talk to every great swimmer you can corner. Talk to age group coaches, talk to senior coaches. Read Human Physiology texts; read Exercise Physiology texts; read Anatomy texts; read Biomechanics texts; read Physics texts; read Fluid Dynamics texts; read Hydrodynamics texts; read Nutrition texts. Read Doc Counsilman’s books; read Maglischo’s books; read Hannula’s books; read Salo’s books; read Carlile’s books. Read Rushall’s work; Read Costill’s work; read Brooks’ work; read Cappaert’s work; read Dustan’s work… Check out John Mullin’s blog…read it all! Learn the history and progression of science in swimming.… Read more »
I’m almost in total agreement with Mr.Cynic up to the point whereby he suggests you should then “implement the ideas that make sense to you”. Instead, I’d suggest applying scientific method and scientific rationale to decide on which practices to utilise as opposed to what your gut agrees with.
You have lost all sight of the goal, Stu. Coaches are charged with producing results, not just with confirming or refuting scientific claims. If a coach tries to implement something that doesn’t produce the desired result, should they continue doing it just because some scientific hack says it is the only way to go? Seriously? You only embrace the ideas that make sense to you. Your interpretation of the science is far from perfect, and I think your lack of objectivity will lead you to a zealous adherence to the concepts you so vehemently defend. That is why ego and science don’t mix.
By the way, I never mentioned “gut” I mentioned “sense.” Cord, use your brain to sift through the data and conclusions, even when there are conflicting conclusions. Use your brain to creatively implement the concepts that make LOGICAL sense. See, Stu, if I just insert an implied adjective, even you can understand.
“If a coach tries to implement something that doesn’t produce the desired result, should they continue doing it just because some scientific hack says it is the only way to go?”
Cynic, I am not saying you should simply discard your entire training practices based on a single research finding; however, you should use it to inform you and, potentially it should be implemented based on the quality and significance of the results.
Would you continue to implement a programme which was in complete opposition to two or three randomised controlled trials?
The only way to truly confirm that your training methods are effective is by testing them by using a scientific approach. If your training works wells… Read more »
Lactate Testing has a place for monitoring recovery.
Recent championship in 2014 ?!?
love to know what coaches in scotland you ascertained ‘common misbeliefs’ from? you seem to generalise…
nb no one ha ever won olympic gold from perth, unless you mean australia?
FightingIrish, that should say Olympic medalist – not Gold…yet!
Very entertaining article ??
Sorry but the way this was written was as your opinion. The references didnt have the context in which they were written and i kmow these references well. Black and white isnt what science is and its application is far more dimentional than you are suggesting. Lactate isnt a measure of anaerobic activity as you suggest but more about the flux of energy and jow that cam ne balanced. Lactate on its own is no more than 50% (rushall.. forget the year) accurate at predicting performance per se but is part of an overall picture that when used correctly can be a valuable tool. The defimitions of the anaerobic threshold are also not accurate (see mader and heck 1978, through… Read more »
Hi Emma, thank you for your response.
Do you have an evidence to support that anaerobic threshold is associated with performance? Again, do you have any links to research which shows that VO2 max is associated with performance in competitive swimming events?
All the training methods you mention above are not specific to a race. Yes, improving VO2 max can improve performance – to a point. Performance will be limited if technique is not rehearsed at race-pace – technique is related to velocity; it will be limited if energy systems used in a race are now trained specifically – how do you do that? Race-pace traininig. I can concede that the training methods you mention can improve an… Read more »
So, let’s talk specificity. In the context of neuromotor patterning, using the muscles a certain way in a certain order at a certain speed is specific to a certain activity, like swimming. So from that standpoint I think we might agree that running stadium stairs has very little specific relevance to swimming.
But can’t we look at specificity in other ways? Isn’t a training program that is designed to maximize aerobic gains (MVO2 and AT training) specific to the physiological adaptations that occur in those cells? While the fibers contributing to that type of training at those paces may not be the only fibers used at race pace, some of them are and if those cells cannot reach their… Read more »
“Those paces may not be the only fibers used at race pace, some of them are.” Indeed, but why not utilise traininig which uses them all which are associated with the race being trained for?
Re your golf analogy: that is a completely false representation of what I am doing. I have a foundation of knowledge – of science, of medicine, of sport science – which I build upon. It is in light of new evidence that I move to a stronger position and apply a greater level of training supported by reliable science.
I utilise evidence which has stood the test of time – under scrutiny; I discard science which has not. That is science.
Re… Read more »
“Indeed, but why not utilise traininig which uses them all which are associated with the race being trained for?”
Because that training may not adequately overload the metabolic pathways/muscle fibers being used, so the adaptive response isn’t as great as a that from a program that incorporates sets designed to maximally overload those pathways/cells.
There is a place for race pace training. In fact, in recent years, I think it is accepted that we should probably do more of it. But I think you are wrong to discount or discredit the evidence that other types of training are beneficial. You deny the lack of evidence, but I think a lot of people disagree.
Good luck, Stu. i’ll be watching… Read more »
I wouldn’t look to Scottish Swimming for great things; they sign from the same hymn book you do – I take no responsibility! All the best. Stuart.
You should find a way to be more convincing to your fellow countrymen. Since all of the “ignorant” swim coaches in America and elsewhere that don’t subscribe to Rushall’s Cult theology (sorry, you are just a follower now that you have exposed yourself) produce so many champions, why can’t Scotland reach the pinnacle? You yourself so much as said that they are just as ignorant as those that produce champions here. If you race pace guys have it so right, and everyone else has it so wrong, where are the results? Seems like the cult is growing, though, so maybe I will be proven wrong. I’m sure there is an evidence based explanation for that, though.
The evidence of efficacy of many pharmaceutical therapies is often very thin, and sometimes completely wrong. Spend some time working with the FDA or in a medical regulatory environment, spend some time reviewing the databases of failures and disasters caused by pharmaceuticals that were determined to be safe and effective. There are some great drugs that save live, but there are those that kill. Medicine is belief based. Clinicians believe that the studies actually prove efficacy, until it kills their patients. Clinicians believe the FDA does it’s job well. Clinicians believe that they are smarter than the people they treat. Sorry, you are showing incredible naivete. Ever taken a flouroquinolone? I dare you…then go play a game of basketball. Sure,… Read more »
Could you elaborate more where you say “I have already covered why there is no justification for this type of training.” I must not be making the connection or my mind might be looking for more detail but could you further your reasoning for having no need to train at an anaerobic threshold or any higher intensity? Thank you for a thought provoking article.
I agree. I don’t see anywhere that proves AT is a waste of time. If anything, all i gleaned from the article is his view that people have a misconceived notion of the physiology of “lactic acid” or lactate.
Hi Jswimmer. Yes, of course – there is no evidence and, evidence to the contrary, which shows that anaerobic threshold training is not associated with performance improvements. It also emphasises the role of lactate in competitive swimming – this role is overemphasised. Neural fatigue is more likely to affect performance (negatively) long before lactate does.
There is plenty of evidence to support high-intensity training and, indeed, even greater reasoning to use race-pace training.
Thank you. Stuart.
Dear Stuart, very interesting! Keep up the debate! If you don’t mind, I don’t quite understand the diff between anaerobic threshold, high intensity and race pace training in practical terms. Could you pls give some examples? Thank you.
Great article. The whole area of conventional practice vs evidence-based practices is very interesting. I’m sure there are many other myths and woo (mostly, I’d imagine, well-intended) dressed up as sport science or misunderstood as a matter of convention, which can be de-bunked or corrected in a similar way.
Anecdotally, I recently discovered for myself that the cramp I was experiencing regularly was nothing to do with not eating enough bananas or coconut water or any other of the weird remedies out there, but was simply a result of being slightly dehydrated before training sessions.
@Stuart Dunstan – By the by, I think the Perth City SC coach you refer to may have been my coach in the… Read more »
Thank you Mike! A quick response on cramp – yes, that is then likely cause although, the cause of cramp is not well known. The important point is not to fill in the ‘gaps’ of our knowledge with dogma.
The coach is Anne D. I shall pass on your greetings when I next see her. Cheers, Stuart.