RADIO TRAIL Carreras de Montaña Mayayo · sergio garasa mayayo

Umbral de lactato y carreras de montana: Tres modelos de entrenamiento, por Mayayo.

·45 min·3 clips

Sergio Mayallo explains how lactate threshold has moved from the lab to become a decisive training tool for every mountain runner.

1. Radio Trail Carreras de Montaña host Sergio Mayayo presents a special on lactate threshold and three training models, reviewed by the show's head trainer Rodrigo Ladera. 2. Mayayo is the sole speaker; Rodrigo Ladera is credited for reviewing the content and has separate episodes on watt-based training and female training cycles. 3. The episode's thesis is that distributing training intensity correctly around the lactate threshold is as decisive as accumulating kilometers — a shift from decades of 'just run more' advice. 4. Mayayo reframes lactate: rather than being the enemy responsible for fatigue, it is a useful metabolic byproduct that can become a recyclable energy source when managed correctly. 5. The lactate threshold (LT) is defined as the intensity at which lactate production exceeds clearance — the maximum effort that can be sustained without exponential fatigue accumulating. 6. Mayayo discloses that his Coros Nomad GPS watch estimates his personal threshold at 154 bpm; during his first kilómetro vertical race, he averaged 155 bpm but peaked at 173, confirming the consequence of exceeding the threshold. 7. He derives a personal rule: stay at 154-155 bpm in a kilómetro vertical to sustain effort; exceed 160 and the body locks up completely. 8. Three methods for finding threshold are described: GPS-derived estimate (least accurate but accessible), 30-minute field test where the average heart rate of the final 20 minutes approximates LT2, and full laboratory blood lactate testing with incremental stages. 9. Laboratory testing is described as allowing blood drops to be extracted at each stage to measure lactate concentration directly, providing the most complete physiological profile; Kylian Jornet is noted as using this method at Fonromeo. 10. Model 1 is the polarized model: 75-80% low intensity, 15-20% high intensity, near-zero moderate intensity; Mayayo attributes its theoretical framework to physiologist Stephen Seiler, who studied elite Nordic ski and cycling athletes. 11. Seiler's finding is quoted directly: 'Elite athletes train easy most of the time. But when they go hard, they go very, very hard.' 12. The 2014 Stoggl and Sperlich study is cited as showing the polarized model produced greater VO2max gains and race performance improvements than other models in well-trained athletes. 13. Kylian Jornet is identified as a practitioner of the polarized model, including fueling long mountain training runs with olive oil. 14. Model 2 is the pyramid model: approximately 70-75% low, 15-20% moderate, 5-10% high intensity; Mayayo describes it as the structure most popular recreational athletes naturally fall into. 15. He uses a personal example — a 14km, 500m elevation loop from his house through Valledemosa — as an illustration of pyramid-style training with varied effort zones. 16. The pyramid model's risk is identified as 'always half gas': too much time in the medium zone without sufficient low or high work limits progression by neither compressing nor releasing the spring. 17. Model 3 is the Norwegian threshold model, popularized by Jakob Ingebrigtsen and characterized by 'double threshold' sessions at intensities near LT2; Mayayo notes Norway dominated the Winter Olympics medal table using similar methods in cross-country skiing. 18. The Norwegian model is described as requiring elite-level precision in intensity control and recovery monitoring; Mayayo says it is a finishing tool for experienced athletes, not a base-building method. 19. The episode is delivered as a 45-minute structured solo lecture with personal anecdotes; Rodrigo Ladera, Zurinia Celis, and Sandra Yahue are credited for related content on the show's website. 20. Endurance runners, trail athletes, and coaches who want a practical explanation of intensity distribution models with references to current elite practice and specific scientific studies.

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