[Micro-Sanjay]

I drink a lot of water during ride but after a full on charge at some rides, I feel like my legs have gone to vegetable heaven while the rest of my bodily function are still peaking. My legs burn way too much. Any means on cutting down or ridding of the lactic acid build up? prevention? diet? sex?, I mean, any suggestions?


Corporate Racer:
Ozzer

 

[gecko]

Beer. Honest to God, I've been told by several sources that beer helps to reduce lactic acid build up.

Or...http://www.ridemonkey.com/showthread.php?threadid=4840

 

[I Are Baboon]

Originally posted by Ozzer
I drink a lot of water during ride but after a full on charge at some rides, I feel like my legs have gone to vegetable heaven while the rest of my bodily function are still peaking. My legs burn way too much. Any means on cutting down or ridding of the lactic acid build up? prevention? diet? sex?, I mean, any suggestions?


Corporate Racer:
Ozzer

The problem I have with lactic acid buildup in that my arms itch like hell from my wrist to my shoulder during especially rocky and bumpy downhills. Sounds strange, I know. But man, the itch is intense! It only seems to happen when I do not eat enough and do not stay hydrated. Eating carbs and protein a couple hours before a ride seems to help. Like I said, it only happens to me when I don't eat enough the morning of a ride.

 

[Yossarian]

Try some Cytomax, that seems to help with lactic acid Metabolization.

 

[MtnBikerChk]

"Lactic acid is the result of the incomplete breakdown of carbohydrates when your body doesn't have enough oxygen [to complete the job]," explains Tommy Boone, Ph.D., professor and chair of the department of exercise physiology at the College of St. Scholastica in Duluth. As you exercise (especially at very high intensities), lactic acid leaks into the bloodstream, fatiguing the muscles and causing a stiffening or tightening sensation. "It's a normal process," says trainer Josh Smith of the Dallas Cooper Fitness Center. "It subsides almost immediately after you stop exercising, and with increased conditioning, your tolerance for lactic acid increases." The best way to get rid of lactic acid is to "focus on a gradual and slow cooldown," advises Declan Connolly, Ph.D., director of the University of Vermont's Human Performance Laboratory; don't just sit down after you step off the treadmill or bike. Cooling down for a few minutes allows the blood to continue to flow rapidly through the muscles, transporting lactic acid to the liver, where it's broken down and used for fuel. And, contrary to popular belief, massaging the muscle won't help.

 

[KrusteeButt]

This is from research done by Dan Venatta for the University of Oregon:


In the arena of exercise, reference to lactic acid has commonly evoked the most negative of responses. For years, lactic acid has been considered an exercise evil whose presence was believed to induce muscle soreness, fatigue, oxygen debt, and anaerobic threshold. No longer can such an all-encompassing and destructive label be placed on this metabolite. While lactic acid may play a role in fatigue (3, 6), its supposed role in muscle soreness has been disproved (9), and it is now being recognized as more of a positive player in metabolism. George A. Brooks has described lactic acid as a key substance used to provide energy, dispose of dietary carbohydrate, produce blood glucose and liver glycogen, and promote survival in stressful situations (3). This paper briefly describes the metabolic functions of lactic acid and relates the functions to recovery from exercise.

Muscle glycogen is one of the main energy sources for exercise. In order to be utilized, stored muscle glycogen must be broken down into glucose, a process known as glycolysis. During glycolysis, each glucose molecule is cleaved into two pyruvic acid molecules, and energy is released to form adenosine triphosphate (ATP). Normally, the pyruvic acid enters the mitochondria (the principal cell sites where energy is generated) and undergoes the oxidative stage of glycolysis to produce yet more ATP. However, when there is not enough oxygen present for this reaction to take place, the pyruvic acid transforms into lactic acid. From this point, lactic acid can diffuse out of the muscle cell into the blood. It is by this process (known as anaerobic glycolysis) that muscle glycogen can be converted into energy without the presence of oxygen as opposed to ATP production via aerobic glycolysis (6). Such a conversion allows glycolysis to proceed for minutes, when it could otherwise last only seconds (6). Thus, energy is supplied to promote survival in stressful times.

Once sufficient oxygen is restored, the lactic acid produced via anaerobic glycolysis can be utilized for energy or reconverted into glucose by the liver and other tissues (a process known as oxidation). This brings us full circle, and the rest of the metabolic functions as quoted earlier from Brooks have been met. This process also applies to the world of exercise.

In exercise, human bodies use energy for the purpose of muscle contraction. To accomplish this, both aerobic and anaerobic energy-producing systems need to function. Regardless of the system, lactic acid is continuously being formed and removed, even at rest (2). Studies show that during aerobic glycolysis lactate production seems to increase in proportion to our metabolic rate (2, 5). At some point, depending on exercise duration and intensity, a workload will be reached in which lactate concentration is greatly magnified. This is known as the lactate threshold and can usually be elicited between 50-80 percent of a person's maximal oxygen consumption, VO2max (10). It is at this point in which the rate of lactic acid appearance becomes greater than the rate of disappearance (1, 10). This manifestation will often occur in anaerobic activities such as the 400 meter dash, 100 meter swim, tennis, or soccer (6, 7). What is the significance of this fact?

When lactic acid accumulates in the cell following anaerobic glycolysis, there is potential for problems. It is necessary to maintain the proper degree of acidity in the cell because when acidity increases important contractile and metabolic functions are hindered. In the case that acidity is not regulated, the accumulation of lactic acid may be a factor in fatigue.

Coaches, teachers, and athletes can address both training regimen (including warm down) and diet to successfully combat excessive lactate formation, glycogen depletion, and the consequent fatigue that may result. According to Brooks, "a major goal of training should be to minimize lactic acid production and to enhance lactic acid removal during competition"(5). He suggests a combination of high intensity interval training and prolonged submaximal training. Interval training will help to maximize cardiovascular adaptation and increase VO2max. The more oxygen consumed, the less reliance on the anaerobic breakdown of carbohydrate to lactic acid. Prolonged submaximal training can help to induce muscular adaptations such as increases in capillary and mitochondrial functional capacity. These adaptations will help to reduce lactic acid formation by increased utilization of fatty acids as a mitochondrial fuel source and will facilitate lactic acid removal (5).

Many athletes incorporate a warm down period into their training for the purpose of decreasing blood lactate concentration. In recent times, questions have emerged regarding the benefits of active versus passive recovery. Here, active recovery implies light exercise while passive refers to rest. In a study by Choi et al. (4), this question was addressed. They found that blood lactate levels decreased more rapidly during active recovery than during rest. However, the difference was not found to be very significant. Attention thus focuses on glycogen depletion.

Although active recovery decreased lactic acid levels faster, it may also further deplete the glycogen stores that need replenishment. Therefore, a combination has been suggested whereby active and passive recovery are utilized together to decrease lactic acid levels while promoting maximal glycogen resynthesis (4). In other words, the athlete should warm down until normal rates of breathing return and then rest. At this time, a high carbohydrate meal should be consumed to help replace the glycogen stores, which have been depleted through exercise.

In summary, lactic acid is not a useless metabolic by-product. It can serve as a very important and useful energy source. However, if the lactate threshold is reached during exercise, excessive lactic acid can accumulate, causing fatigue. Fortunately, this negative effect can be partially offset by proper training, warm down, and a high carbohydrate diet.

REFERENCES

(1) Brooks, G. A. (1985). Anaerobic threshold: review of the concept and directions for future research. Medicine and Science in Sports and Exercise 17:1, 22-31.
(2) Brooks, G. A. (1986). The lactate shuttle during exercise and recovery. Medicine and Science in Sports and Exercise 18:3, 360-368.
(3) Brooks, G. A. (1988). Blood lactic acid: sports bad boys turns good. Gatorade Sports Science Institute, Sports Science Exchange 1: 2.
(4) Choi, D., Cole, K. J., Goodpaster, B. H., Fink, W. J., & Costill, D. L. (1994) . Effect of passive and active recovery on the resynthisis of muscle glycogen. Medicine and Science in Sports and Exercise 26:8, 992-996.
(5) Donovan, C. M., & Brooks, G. A. (1983). Endurance training affects lactate clearance, not lactate production. American Journal of Physiology 244, E83-E92.
(6) Guyton, A. C. (1991). Metabolism of carbohydrates and formation of adenosine triphosphate. In M. J. Wonsiewicz (Ed.), Textbook of medical physiology (8th ed., pp. 743-752). Philadelphia, PA.: W. B. Saunders and Company.
(7) Guyton, A. C. (1991). Sports physiology. In M. J. Wonsiewicz (Ed.), Textbook of medical physiology (8th ed., pp. 939-949). Philadelphia, PA.: W. B. Saunders and Company.
(8) Lieber, R. L. (1992). Skeletal muscle physiology. In J. P. Butler (Ed.), Skeletal muscle structure and function (pp. 49-108). Baltimore: Williams and Wilkins.
(9) Schwane, J. A., Watrous, B. G., Johnson, S. R., & Armstrong, R. B. (1983). Is lactic acid related to delayed-onset muscle soreness? The Physician and Sportsmedicine 11:3, 124-129.
(10) Stanley, W. C., Gertz, E. W., Wisneski, J. A., Morris, L. D., Neese, R. A., & Brooks, G. A. (1985). Systemic lactate kinetics during graded exercise in man. American Journal of Physiology 249, E595-E602

 

[RideMonkey]

Originally posted by Yossarian
Try some Cytomax, that seems to help with lactic acid Metabolization.

Yup the acid buffers in cytomax really do help.

 

[Yeti DHer]

I got the same feeling with the itching.....

When i push myself hard up the hill or im just going as hard as i can, my Legs and Kneck and Face get hella itchy, but not the kind of itch that you can scratch away, its like a deep itch that drives me crazy after a race run

 

[JOJO]

Yea

 

[Yeti DHer]

Originally posted by JOJO
Yea

that last thing i said didnt make sense did it?

 

[Micro-Sanjay]

I'll give cytomax a try during racing.....god especially big bear pedalling courses and , sigh, Fontucky.....

Thanks for the input.....

corporate racer:
Ozzer

 

[JOJO]

Originally posted by Yeti DHer


that last thing i said didnt make sense did it?

I was actually just agreeing with all the information posted.... but all i could say was YEA cause everything was said already... although i must say i have never experienced the whole "itch" thang

 

[Yeti DHer]

is this cytomax like a Gel thing, or a drink, or a powder or a Bar, or what? does it really help? how much $$$

 

[Micro-Sanjay]

the cytomax that I know and was quite fond of (we used to drink the almost-expired powder mix drinks at a bikeshop I used to work in) is in powder form. I took me a while to acquire the taste.
So now I will actually try to put it to function instead of just something to drink....oh the good old days of farting around and being bike kings at the bikeshop....


tango mucho

Corporate Racer:
Ozzer

 

[MtnBikerChk]

www.cytosport.com

 

[jaydee]

There's a book called "Training Lactate Pulse-Rate" by Peter Janssen that talks about what it is and how to do it. It was written in 1989, but the science is still sound and there's a huge amount of research data in there for those that are so inclined and would rather read than ride.
Basically you go until your breathing rate starts to dramatically rise as a result of acidosis (or blood lactate buildup). Then you train at this level to accustom your body to using the lactate as fuel in the absence of oxygen. Like all training, you should vary your training levels on a weekly schedule. Or just go out and ride your bike.

 

[RideMonkey]

Also check out "Optimal Muscle Recovery" by Ed Burke. Great Book for those who are serious about training

ps. this is JOJO not RM

 

[El Jefe]

Hey Oz, nice seeing ya on Saturday. Maybe NOT pedaling a 42 lb bike uphill would help with that lactate build up. ;-)

Seriously, what it sounds like, is that you could benefit from some strength training. The posts from others regarding buffers and the lactic acid from a biological / physiological perspective all have merit. What it boils down to though is two things: Increasing your aerobic capacity, or improving your strength. If other other parts of your body feel fine, but your legs are tieing up, you could probably benefit from some lunges and squats. Also, a good warm-up and cool down will help improve the processing of lactic acid.

 

[Micro-Sanjay]

thanks El Jefe....
Yah, it was, nonetheless, fun seeing you guys that Sat (my bloddy BDay)...regardless of the fact that my 42+lbs bike was of no worth for use for the most part of the ride. Physically, I was ok that day...just exhaustion but not a hint of cramping on my legs or anything...

let's ride again..I mean really ride this time even climbing is ok...compare to hiking over boulders (I swear, we should have gone gone where we climbed up on)..

latez
Ozzer

 

[dirty monkey]

Meat, muscular tissue of animals, has Lactic acid in it. You are eating more lactic acid along with what you produce. Milk, also, I bet.

It will make it easier to stretch also.

 

[Micro-Sanjay]

that will be tough... I love meat, Spencer, RibEye, New York....

I just have to double the effort.....