How to use lactate shuttle to improve your running performance.

Dr. Mark Cucuzzella explains the concept of lactate shuttle and how this transport method can help you run faster. Full episode will launch next week Friday, February 3rd.

#lactateshuttle #slowtwitch #fasttwitch #cucuzzella

Dr. Mark Cucuzzella has ran 25 Boston Marathons and he also ran a Sub 3 Hour Marathon for 30 consecutive years. His personal best is 2:24.

He is also a doctor, university professor in family medicine and a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel.

MORE ABOUT DR CUCUZZELLA:

PODCASTS MENTIONED:

YOU CAN FIND ME, FLORIS GIERMAN HERE:

[markcucu]

Thanks Floris for having me. For the real scientist of this look up the work of George Brooks who has spent 40 yrs discovering and studying this.

[jarekbatkowski]

Base training does the magic! Honestly. I have probably mentioned this already after watching one of your videos but it's true. I started my adventure with trail running 3 years ago (45 now) during pandemic and it's been part of my life ever since. It's been painful and frustrating at times but totally worth it. I remember 'all out' training sessions, running like a headless chicken. Since mid 2022 I have been focusing on the MAF training with some tempo or threshold workouts in between plus races and I must say the improvement is huge in distance running and the heart rate! I mean it, it's HUGE! I can do tempo workout at 140-145bpm at the pace 4:50-5min per km. 2-3 years ago my heart rate was around 160-165bpm. Now, 60-80km+ and +3000m ascents every week seem to be a piece of cake. The only thing I regret, didn't start trail running 20-25 years ago. Base running, nose breathing, nutrition can change lives.

[Liamlonsdale]

Dr Mark knows his shit — thanks for this Floris!!!

[Avokodo]

Ooh can’t wait thanks for this interview floris ❤

[Ben-ywbe]

I used this strategy in the second half of the half marathon to dial up the pace. I preloaded on the first half of the race with carbs then the second half I increased the pace to a more anaerobic activity.

[dna]

Great explanation, just to be clear ZONE 2 is ? % of Max Heart Rate, because there are variable views on what exactly is ZONE 2 ??

[shannonsides]

LOVED this brief but easy-to-understand explanation! I get that a base has to be laid to create a buffer, but also wondering…I can run the same pace or faster during the last several miles of a long tempo compared to if I’m trying to simply run an all out 5k race with a little warmup. Does this lactic shuttle/buffering also happen within a single long run? If not, is this a different process that makes running harder efforts feel easier well in to a long effort?

[denniskoetsier]

Wat vind je dan van de souplesse-methode? Bijna geen duurlopen maar elke dag relaxte intervallen. Ik heb toch veel van mijn PR's daarmee gelopen ondanks dat ik ook op de traditionele manier heb getraind (80/20)

[anathamon]

is there a longer version of this video?

[giovanbattistafichera]

What if you're born with predominant fast-twitch muscle fibers? Will endurance training also make your body transform them into slow-twitch, so that lactate is effectively shuttled better? I'm asking because I'm the kind of guy that can run a 10K in 42 minutes but when I'm doing a slow run, I'm going at 6/km pace and slower :D

[xGshikamaru]

I wonder how you can measure how maxed your aerobic system is. Of course pro cyclists are genetic freaks that also get their life around what their job is : cycling, that doesn’t mean if you do exactly what they do you will achieve the same results. I’m pretty happy with what I can do, sure with proper planning I can probably squeeze out a few more watts here and there, but it seems to me the room for improvement gets pretty slim now, and I think the place where I can gain most of my time is with proper pacing strategy. on top of that, getting a lab test where you can measure both lactate thresholds isn’t that easy, but even then it doesn’t really tell if for instance you’ve maxed your lung capacity, which is the one thing you can’t change right?