Lactate Thresthold Testing:
Lactate Threshold represents the highest intensity an athlete can maintain for an extended period of time before being forced to slow down or reduce effort, and is considered the best predictor of an endurance athlete’s performance. During exercise, the body produces lactic acid as a by-product of aerobic metabolism, and at lower intensity levels, this lactic acid is recycled and used in the process of energy production. At an athlete’s Lactate Threshold, the body is in balance and is able to use lactic acid at the rate at which it is produced. As the intensity of exercise increases, and the body produces lactic acid faster than it can clear it, the athlete cannot continue and is forced to stop or slow down until the excess lactic acid is removed. With training, athletes are able to work harder and tolerate higher levels of lactic acid, and the athlete is able to perform at higher intensities for longer periods of time. Knowing the pace or power output, as well as heart rate at Lactate Threshold is used to establish effective training zones, as well as a baseline for future comparison. Since Lactate Threshold varies greatly with training, it is important to test at key times during the season to assure the athlete is training appropriately.
During a Lactate Threshold test, the athlete first warms up, either on a treadmill or on your bike on a Computrainer. The athlete then performs a graded exercise test, the first stage is 4 minutes long, with each successive stage 3 minutes long. The intensity of exercise is increased every stage of the test, heart rate is recorded every minute of the test, and a finger-prick blood sample is drawn at the end of each stage. The blood sample is analyzed by a Lactate Pro Analyzer, and the test continues until lactic acid is accumulating faster than the body can utilize it.
Allow 75-90 minutes total
VO2 Max Testing:
VO2 Max is defined as the maximal volume of oxygen that can be used by the working muscles per minute. VO2 max, or maximal oxygen uptake, refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise, and is expressed as milliliters of oxygen per kilogram of body weight per minute. The higher the amount of oxygen an athlete can process, the higher their potential for aerobic endurance performance.
In a VO2 Max Test, the athlete wears a mask with a breathing tube to allow the gases used during exercise to be analyzed to determine how much oxygen the athlete is consuming, and the percentage of calories coming from fats and carbohydrates as intensity increases. The intensity of exercise is increased every minute until the athlete cannot continue, or they reach the point of voluntary fatigue. VO2 Max is valuable for discovering one’s aerobic potential, as well as the point where the individual crosses over from aerobic metabolism to anaerobic energy production, the anaerobic threshold.
Allow 75-90 minutes total
Resting Metabolic Rate:
Resting Metabolic Rate is the amount of calories required by your body for 24 hours when completely at rest. Since lean muscle mass is more metabolically active than body fat, individuals with a higher percentage of lean muscle mass have a higher Resting Metabolic Rate, or require more calories per day than those with a lower percentage of lean muscle mass.
A Resting Metabolic Rate assessment involves sitting quietly for 10-20 minutes while wearing a face mask with a breathing tube to analyze the gases used at rest. Knowing your RMR can help you calculate the number of calories you need to lose, gain or maintain your weight, and can help you plan your nutrition properly for exercise and endurance events.
Allow 60 minutes total
Indoor Field Test:
An Indoor Cycling Field Test, performed on your bike on a Computrainer, is a practical way to assess your Functional Threshold Power, or the highest intensity you can sustain for an extended period of time. The protocol for a Field Test may depend on the rider’s goals, previous experience and current training.
After a warm-up, and the athlete rides as hard as possible for a specific time or distance, according to the protocol. Average power, heart rate and total time or distance are used to establish individual power and heart rate training zones. Since Functional Threshold Power can vary greatly with training, this test can be repeated at key times during the season to monitor progress and adjust the athlete’s training zones and program.
Allow 60-75 minutes total
CYCLING - VO2 MAX TEST - INTERVAL TRAINING - LACTATE THRESHOLD TEST - BIKE FIT - COACHING - ENDURANCE - CLIMBING - TIME TRIAL - TT - ROAD RACE - RACE SUPPORT - GOALS - BEGINNER CYCLIST - ELITE CYCLIST - ELIET ATHLETE - POTENTIAL - SPIN BIKE - PODIUM - FIELD TEST - EVALUATION - MULTI-SPORT - WINNING - MOTIVATION - RESTING METABOLIC TEST - COMPUTRAINER - PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS
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