OBLA/ Lactate Threshold

Question 1

What does OBLA stand for?

Answer 1

Onset of blood lactate accumulation.
- Also known as Lactate Threshold.

Question 2

Define OBLA

Answer 2

• The point at which lactic acid rapidly accumulates in the muscles/ blood.

Question 3

What is OBLA at rest?

Answer 3

1-2 mmol of lactic acid in the blood.

Question 4

What happens during intense anaerobic exercise?

Answer 4

• Lactate levels rise/ increase.

Question 5

When does OBLA occur?

Answer 5

• When the concentration of lactic acid is around 4 mmol.

Question 6

VO2 max and OBLA

Answer 6

• Like VO2 max, OBLA occurs at different intensities for different people.
• VO2 max dictates the size of our aerobic engine, however it is the OBLA that determines what percentage of the engine we can use.
• An individuals OBLA can give an indication of their endurance capacity.

Question 7

How is OBLA expressed?

Answer 7

• OBLA is expressed as a percentage of an individuals VO2 max.

Question 8

NEED TO KNOW!

Answer 8

• An individual with a greater tolerance to Lactic acid will be able to perform for longer, or at a higher intensity, as they can delay the point at which OBLA occurs.
• They have a higher lactate tolerance.

Question 9

When does OBLA occur:Trained vs. Untrained?

Answer 9

• Untrained individual: OBLA occurs at 55-60% of their VO2 max.
• Trained individual: OBLA occurs at 85-90% of their VO2 max.
• Mo Farah: OBLA occurs at 88.6% of his VO2 max.

Question 10

How do we delay OBLA?

Answer 10

• Training around your lactate threshold will improve it.

Training adaptations:
1. Higher tolerance to blood lactate.
2. Increased rate of removal through effective ‘buffering’.

Question 11

Define Buffering

Answer 11

• The ability of the blood to compensate for the additions of lactic acid or hydrogen ions and maintain the pH level.