Ive been cutting minutes off my time for olympic and recently gave a good effort at Collegiate Tri Nationals in AZ and completed the race in 2:15. I want to get my time into single digits (below 10) I made a post on Dave Scotts site and he said I need to elevate LT but im not sure how to do this. Any pointers???
Thanks
A lot of variables there… run LT, Bike LT etc… being told to elevate your LT is a bit generic!
Weeman
Bike and run. Interval workouts i guess?
Intervals at and above LT will do the job, I would personally recommend the 30-30 workouts and 60-60 workouts from Veronique Billat…do a search you find it… phenomenal results and pure quality training.
Or PM me,
Weeman
From what I understand, atleast for bike LT. To increase your LT train at or just below your LT not above because anything above starts to train your vo2 zone but by training sub-threshold or even upper level tempo you increase your LT. I can say from personal experience that my LT went up considerably from doing lots of 2 hr tempo rides and 2X20 min intervals at LT.
By training just above LT you teach the body to deal with lactic acid, which in turn will increase the body’s tolerance and threshold. By above I am talking about ‘just above’, maybe 2 0r 3 BPM The ksy is knowing the LT in the first place and using it at the correct times
Weeman
agreed, just as long as you can ride at it for a sustainable period of time then you can teach your body to clear the lactic acid. The key is proper pacing and knowing where your LT is, if you go too hard you’ll be training the wrong zones and too easy you won’t get as much out of it as you could with proper pacing. This is where training with power has been the most beneficial to me.
Hence the reference to Billat who has provoked a school of thought on Velocity at VO2max, which gives your pacing requirements… this is great for training and race planning. Training above the vVO2max should be brief and no more than once a wek in the intervals…
Weeman
Any pointers???
Train more (seriously).
It’s hard to say more without knowing what you do right now. why don’t you post a TYPICAL (not IDEAL) week, and then we’ll rip you to shreds… 
what’s your weakest discipline?
It sounds like you’re making progress in your training, and are giving good race efforts. Don’t worry so much about the HR being +/- 3 bpm – the human body is much more adaptable than that.
http://www.pponline.co.uk/encyc/0350.htm
Basics of Billat link
.
“Elevating LT” is not the answer. What you are looking to do is increase your sustainable pace both on the bike and on the run.
Focused interval training within 10% of your LT – and up to 4-5% over LT – will help your body get conditioned to process oxygen (reduce lactate concentration) more efficiently, which will enable you to go faster for a longer period of time.
It’s that simple, and it’s that hard…
-Mike
depending on whose terminology you use and which distance you are talking about, you are either describing lactate threshold quite accurately, or are talking about a variable which rises/falls in concert with LT.