GMS Personalized Training Programs
TRAINING & PREPARATION
The personalized program is designed specifically for YOU based on your individual profile – including lactate test, heart rate ranges, exercise history, fitness level, goals, available equipment, schedule availability, medical history, etc.
To save time, many diet or fitness programs are based on a general, one-size-fits-all approach and use computer-generated programs. But, most exercisers are more successful at reaching their goals when using a program that is designed just for them.
To achieve this GMS is utilizing the data we will get from the lactate test to develop your customized program so that you are always doing exercises that are just right for YOU. We design programs for all fitness levels, for working out anywhere (home, gym, or on the road), and for use with a variety of exercise equipment or even no equipment at all.
The programs are designed for rowing, running, cycling, swimming or other endurance sports. Very specialized programs sprints and core training are also available.
- Year Round Personal Training Program $800
- Half Year PTP $450
Each Lactate Profile Test concludes with a brief consultation. We will tell you what your test results are, what the information means, and how to incorporate that information into an exercise program to meet your goals. These recommendations are based on scientific principles of stimulus, response, and adaptation. You will also receive specific training zones to help you train effectively. The performance after training (blue curve) is significantly better than at the beginning (pink curve)
Lactate measurement is used by sport scientists and coaches to accurately determine Heart Rate training zones compared to performance levels and recovery. Lactate is a metabolic byproduct that can be measured by taking a drop of blood from an ear lobe. The blood lactate level increases with exercise intensity. A lactate “Step – Test” (The Lactate Profile Test) determines the transition from aerobic to anaerobic activity. The development of lactate during exercising is completely individual. The measurement of your lactate profile is a precise method for testing and monitoring training intensity and recovery. Lactate Testing is far more precise than the method of using percentages of maximum heart rate to set training zones. Because heart rate is an individual response, heart rate training zones need to be determined by individual measurements of physiological data. Additionally, the relationship between exercise intensity and heart rate is different for different sport activities. For example the heart rates for running will not be the same as heart rates for cycling, swimming, rowing, or other exercises for any intensity level. Training programs should not be based on general heart rate guidelines rather they should be based on individual parameters.
The Lactate Profile Test
The Lactate Profile Test performs 3 to 4 eight-minute stages, or exercise periods, at a constant exercise level. Each subsequent stage is slightly harder than the previous. After a gentle warm up the testing starts at a low level of intensity, about equal to a nice easy workout. (The level is adjusted to match each person’s ability.) Then every 8 minutes the intensity increases. On the treadmill we increase speed first, than grade; on the rowing machine and bike we increase the wattage. At the end of each stage a small sample of blood is taken from the ear lobe. The blood is analyzed for lactate concentration. We also record your heart rate and the performance level in WATT or the running or biking speed etc. After the second stage, there will be a larger rise in blood lactate. You will reach this point below a maximum effort. Well-trained athletes can be close to their maximum level at the final stage. We use the information from each stage to evaluate your fitness level and the effectiveness of your training. We will give you exercise recommendations based on the Test Data!
What will I learn from these tests?
Lactate Profile Tests include a brief consultation. We will tell you what your test results are, what the information means, and how to incorporate that information into an exercise program to meet your goals. These recommendations are based on scientific principles of stimulus, response, and adaptation. You will also receive specific training zones to help you train effectively. If you are looking for specific training recommendations, a “Personalized Training Program” is available. The “Personalized Training Program” schedules each training session each day per year. The “Personalized Training Program” is based on your individual lactate profile, time, budget, goals, and regatta or race schedule.
In the graph below you see the lactate profile at the beginning of a winter season or starting date (pink left curve) and the lactate profile at the end of a winter training period or end date (blue right curve). The performance after the winter training period is significantly better than at the beginning!
The Pink Curve is at the beginning of a training period.
The Blue Curve is at the end of a training period.
The difference in speed at 4 mmol (anaerobic threshold) is significant.
What To Do:
Tests are carried out on Mondays, Wednesdays and Fridays from October 1st through to April between 8:00am and 12:00pm. Special appointments are made for Groups and we will travel to your club / college to test a minimum of 10 participants.
Additionally we offer detailed Individual Training Program Schedules based on your individual lactate profile, time, budget, goals, and regatta or race schedule.
Lactate Profile Testing (without Individual Training Program)
- $130 Initial Testing for non Members
- 115 Initial Tesing for Members
- $100 follow-up test for non Members
- $ 80 follow-up test for Members