Testing | Kelly Cycle Coaching

By: Kelly Cycle Coaching  23-Nov-2011
Keywords: Bike, Bike Shoes

We offer two specific tests to help you measure your improvement to training and help you achieve your cycling goals:

  • Power Profile Test
  • Power and Lactate Step Test

Power Profile Test
A power profile test is a test to assess whether you are adapting positively to the training (ie getting stronger).  The first power profile test you do gives you a baseline of what power you can achieve for each effort.  Subsequent tests allow you to assess where you are improving.  Many athletes find it motivating to be tested regularly as it is a way of measuring your improvement in fitness and strength. You can also look at how your power and power/weight for each effort compares to athletes at a State, National and International level. Depending on what races you have and what your training workload is like, we recommend U17, U19 and elite athletes get tested approximately every 8-10 weeks.

The protocol of the test includes the following efforts with specific rest periods after each:

  • two x 6sec sprints (using a small gear and big gear, respectively)
  • 15sec effort
  • 30sec effort
  • 1min effort
  • 4min effort, and lastly a
  • 10min effort

Power and Lactate Step Test
Do you know what your heart rate or power training zones are?
Do you want to use your heart rate monitor more scientifically so you can see how much time is spent riding in each training zone?
Do you think you’re always training too hard, or maybe most of your training lacks specific intensity?
So how do you know if you’re riding too hard or too easy?

The answer is to get scientifically tested so when you train with a heart rate monitor (or powertap if you train with power), you will know what your training zones are, and if you are riding in the correct training zone.

The purpose of the test is to:

  • Determine your training zones using heart rate, power and lactate readings
  • Analyse your pedal effectiveness and identify any variation and imbalances between your left/right leg power
  • Calculate your power and heart rate at your lactate threshold (the point where you are no longer clearing the lactate), specifically used for training purposes.
  • Retest your power/heartrate/lactate levels after a period of training to determine if your power at threshold has increased and compare your lactate levels at each level of intensity, relative to earlier tests.

This assessment will take approximately 1hr. You will need to bring:

  • your bike shoes
  • bike knicks and a singlet top
  • small hand towel (you will get hot during this test)
  • Pedals (if they are not shimano SPD-SL pedals)

The protocol of the test is as follows:

  • You will start cycling on the Wattbike, at a certain power output for a 3 minute period
  • In the final 15 seconds of the 3 minute period, we gently prick your finger to take a drop of blood for lactate testing;
  • You then progress to the next power output for a 3 minute period;
  • This pattern continues every 3 minutes until you can no longer maintain the power output.
  • If you do not wish to have lactate readings performed but still wish to be tested to calculate your heartrate and power zones, the same test (as above) is applied, but without the lactate testing.

What you will take home from the test:

  • A printed report indicating your heartrate (and power zones), to be used for training purposes. This report will also graph your most recent test against any prior tests you’ve done with us so you can compare your current fitness level against previous levels.
  • The report will also show your lactate levels at each power level which is important to determine the effectiveness of your training, especially when compared to earlier tests.

Want to get tested – what to do next?

  1. Easy spin only on the of the day your test (or complete rest) or your results will be inaccurate. Also limit your training volume and intensity the day prior to testing.
  2. Remember to bring your cycling shoes, bike knicks and hand towel
  3. If this is the first time we’ve tested you, please bring your bike measurements with you to replicate your current riding position:
    i) Tip of your bike seat to centre of handle bars, and
    ii) Top of centre of your saddle down to centre of bottom bracket (keeping tape in line with the down tube).
Type of Testing Cost (excl GST)
Power and lactate step test $150
Power and Heart rate test (excluding lactate readings – suitable for U15 & U17 athletes) $100
Power Profile Test $80

All tests provide an analysis of your left/right leg power and pedal effectiveness. Our athletes on a personalised coaching program are given a discount rate.

Testing location: 17 McNamara Street, Macleod

The information in this article was current at 09 Nov 2011

Keywords: Bike, Bike Shoes

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