| One of the big secrets of high performance training is | | | | After your 5 minute recovery, get set and do it again. |
| regular fitness testing. This article will give you the tools | | | | After the interval, record your average heart rate for |
| to test yourself and evaluate what the results mean. | | | | the interval, average speed and the distance covered. |
| Testing will give you your anaerobic threshold, a good | | | | Ride easy to cool down for 10-15 minutes. |
| indication of aerobic fitness and,if you have a way of | | | | As you get fitter you will be able to go further during |
| measuring, your power at threshold. You can then | | | | each test as well as be able to do the tests with a |
| track if you are improving and by how much. As well, | | | | higher average heart rate. In addition to tracking your |
| workout intensities are based your actual fitness rather | | | | progress the test is important in setting your training |
| than a theoretical percentage. | | | | zones. The higher average heart rate you can sustain |
| While there are a number of testing protocols for the | | | | leads to all of your training zone bumping up. |
| cyclist, I prefer to use the "Carmichael Field Test" for | | | | If you use a Powertap, then when you download your |
| its simplicity and ability to do it in the real world. This is 2 | | | | file you will see your two time trials very easily when |
| eight minute time trials with 5 minutes recovery | | | | you look a the graph of that workout. Highlight the first |
| between them. You can do this test outdoors, doing it | | | | time trial and look to see the average wattage and |
| on the same course each time, or on an indoor trainer. | | | | heart rate. Do the same with the second, jotting the |
| If you have an indoor trainer with enough resistance | | | | numbers down. |
| then this would be your best option as all of the | | | | Now comes the math. |
| variables such as wind and temperature are taken out | | | | Functional threshold heart rate and power |
| of the equation. If done on a trainer make sure that the | | | | Add the average heart rate of each test and divide by |
| resistance is set the same each time to give an | | | | 2. Take this number and times it by.95. For training |
| accurate comparison of fitness changes. | | | | purposes, this will be within a couple of beats of your |
| To do the test you will need a heart rate monitor that | | | | anaerobic threshold. |
| has a lap function and will give you average heart rate | | | | Add the wattage from the first and second test and |
| and total time for the lap and a bike computer that will | | | | divide by 2. Take this number and multiply it by.9. This |
| give average speed and distance. Most bike | | | | will give you your functional threshold power. |
| computers don't have a lap function so you will have | | | | Example: Test 1 Average HR 172 bpm - Test 2 |
| to reset your computer at the beginning of each test. | | | | Average HR 169 |
| As well it is helpful to have someone help with | | | | 182+169/2=170.5 |
| recording your information and hold your bike up so | | | | Anaerobic Threshold 170.5*.95=162 bpm |
| you can start with your feet in the pedals. | | | | Aerobic Training Zone |
| If you do the test outdoors find a loop course that is | | | | To train your aerobic system you have to train below |
| relatively flat. A paved running track at the local high | | | | your anaerobic threshold. By knowing your threshold |
| school is ideal. Make a note of weather and wind | | | | your aerobic training zone can be accurately |
| conditions as this will have an effect on average | | | | calculated. Training at the right intensity will give the |
| speed. | | | | quickest results. |
| Warm up for 20 minutes with three 30 second hard | | | | Take the Anaerobic Threshold and multiply by.9 to get |
| efforts to activate the lactate system. | | | | the top end of your aerobic zone and multiply by.8 to |
| Then from a standing start (clipped in with someone | | | | get the lower end. |
| holding you up like a time trial) go as hard and as far | | | | Example: Topend of aerobic zone 170.5*.9=154 |
| as you can in 8 minutes. Get up to speed over the first | | | | Lowend of aerobic zone 170.5*.8=136 |
| 30 seconds and then try to hold the highest average | | | | Typically, training zones have been based on a |
| speed you can. | | | | percentage of your max heart rate but this is difficult |
| Hit the lap button after the 8 minutes and ride easy for | | | | and painful to accurately figure out. Basing training |
| 5 minutes. Call out to your helper your average heart | | | | zones on functional threshold will yield much better |
| rate for the interval, average speed and the distance | | | | results as your threshold will change with training so |
| covered. | | | | your zones will change with it. |