Key Points to remember

• A challenging 7x200m pool set with lactate testing can predict open water swim performance for elite triathletes across various race levels
• Strong correlations found between pool test metrics (speed at lactate threshold 1, threshold 2, and max 200m speed) and actual swim times/positions out of the water
• At World Triathlon Series level, better pool test results correlated with higher overall race finish positions, showing swim leg’s impact
• Weaker swimmers benefited more from wearing wetsuits compared to elites, suggesting strategic race selection is important
• Despite limitations, the 7x200m lactate test provides an objective way for coaches to evaluate an athlete’s open water swim readiness through controlled data

As an open water swim coach, I firmly believe that mastering the swim leg is absolutely critical for both elite and amateur triathlon success. While open water conditions present unique challenges compared to pool environments, there is valuable predictive insight that can be gleaned from a particular pool-based lactate testing protocol.

The research study conducted by Sellés-Pérez et al. (2023) examined a grueling 7×200 meter test set performed by 18 male triathletes ranging from national-level talents to world-class elites. This set involved progressively increasing intensities, with blood lactate levels measured after each 200m repetition.

For those less familiar, lactate is a byproduct that accumulates in the muscles during high-intensity exercise as the body’s capacity for aerobic energy production becomes overwhelmed. By analyzing how an athlete’s lactate levels rise in response to increased work rates, we can pinpoint critical intensity thresholds.

In this study, the researchers identified each athlete’s speed at their first lactate threshold (LT1), second lactate threshold (LT2), and their maximum speed during the final, all-out 200m repetition (SL200). They then correlated these pool metrics against the athletes’ performances across 75 actual triathlon races at various competitive levels.

The findings were quite illuminating. Across most competitive tiers, from local races up to elite World Triathlon Series events, there were moderate to strong positive correlations between an athlete’s LT1, LT2, SL200 values and their swim time/position out of the water. In other words, triathletes who could better sustain higher speeds at increased lactate levels in the pool tended to exit the swim closer to the leaders in races.

Notably, SL200 demonstrated the strongest predictive capacity, suggesting that the ability to repeatedly undergo severe lactate-loading is a key determinant of open water swim performance. This makes intuitive sense, as open water mass starts and accelerations to find draft pockets induce immense physiological strain.

Perhaps most compelling was the discovery of significant correlations between pool test results and overall race finish positions at the World Triathlon Series level across both Olympic and sprint distances. This underscores how critical it is to minimize time deficits from the swim in elite short-course events, as excessive efforts expended catching up on the bike can disastrously compromise run performance.

From a coaching standpoint, these findings provide a highly practical tool for evaluating an athlete’s open water readiness through a controlled pool test. By leveraging a scaled 7x200m lactate profile, we can obtain an objective benchmark of their current swim capabilities ahead of major race periods. This data informs targeted interventions and prepares athletes both physically and mentally for the sheer physiological demands they’ll face during open water swim starts.

Additionally, the researchers noted that weaker swimmers appeared to benefit more from wetsuit usage during sprint races compared to their elite counterparts. This highlights the importance of strategically scheduling wetsuit-legal events based on an athlete’s specific strengths and areas for improvement in the swim.

What is Lactate?
Lactate, often discussed in the context of endurance sports, is a byproduct of anaerobic metabolism, produced when the body breaks down carbohydrates for energy without sufficient oxygen, particularly during intense physical activity. From an endurance athlete’s perspective, lactate is a critical marker for training and performance. As exercise intensity increases, so does lactate production, leading to what is known as the lactate threshold—this is the point at which lactate begins to accumulate in the blood faster than it can be removed. Understanding and training around this threshold is crucial for endurance athletes, as it defines the maximum effort they can sustain over an extended period without significant fatigue. Effectively, managing lactate levels through targeted training can enhance an athlete’s ability to perform at high intensities for longer, improving endurance by increasing the efficiency of lactate clearance and utilization as a fuel source, thus delaying the onset of fatigue and enhancing overall performance.

Of course, like any study, there are limitations to the predictive power of this protocol. Factors such as heat adaptation, open water tactics, and athlete experience levels can influence the extent to which pool test results translate to race day. However, by incorporating a 7x200m lactate profiling set into training periodisation, you gain an invaluable data-driven glimpse into their athletes’ swim preparedness as you build toward peak performance.

For teams and individuals striving to gain every possible edge in the unforgiving realm of elite triathlon, the 7x200m lactate test represents a simple yet powerful tool to guide programming and maximise the chances of securing a pivotal leading position from the moment you jump into the water.

My Next Blog
Swimmers can measure their lactate levels directly in the poolside environment, empowering them with immediate feedback on their physiological response to training. This process involves a simple and quick blood test using a portable lactate meter, where a small blood sample from the fingertip is enough to provide valuable data. This self-testing method allows swimmers to adjust their training intensity in real-time based on their lactate thresholds. For those interested in integrating this into their training regime, my next blog will delve into where to find a reliable lactate meter, step-by-step guidance on how to conduct these measurements effectively, and intriguingly, how to estimate your lactate levels without a meter through various physiological cues and training responses.