This morning was literally freezing cold at Soldier Hollow. Nineteen degrees Fahrenheit to be precise at the time that we arrived. Of course it will not snow here for quite some time seeing that we are in the middle of a desert.

The rest of the crew did a lactate tolerance workout on skate rollerskis with the U.S. Ski Team, while I opted for some low-threshold running intervals with shooting. It was a lonely workout, not only because the others were doing another workout, but also because low-threshold intervals take so long. Two and half hours to be exact.

After warming-up and zeroing, I set out on a pace just below my target level of low-threshold. With eight intervals to do, I did not want to jump the gate too much, opting instead to ease into the grueling workout. Each interval is at least eight minutes long, perhaps up to twelve minutes.

The goal is to nudge up my lactate threshold, which is the point at which my body is using the same amount of lactic acid as it is producing. Above this point, my muscles are accumulating more lactic acid than they can use, which in the end produces the burning sensation that ultimately leads to physiological failure.

Lactate threshold is, in fact, more important to success in endurance sport than simply aerobic capacity. For the higher it is, the faster one can go at a more efficient pace. For biathlon, it has an additional benefit. Imagine entering the range with legs filled with lactic acid and trying to shoot standing while your muscles are burning.

My threshold has risen dramatically over the course of the season. In some ways, I believe that I can go as fast as I did last season while staying in my threshold zone. Because most of my low-threshold workouts are done with shooting, I have become very adept at shooting within this zone.

Today was no different. I managed to not only shoot well at low-threshold pace, but also at a much quicker cadence. For example, in one stage I hit all five prone targets at a speed of twenty-six seconds. In standing, I hit all five standing targets in twenty-three seconds. In my opinion, this quickness is a direct result of pushing myself earlier in the season while on the shooting range.

The racing season is imminent. World Junior Championships are only sixteen weeks away. I am excited because I believe that this season I have trained all of my weaknesses, rather than in the past when I might have concentrated on improving my strengths.

Peace,
Brian