Ok, let's be honest. Most of us don't study unless we have a test coming up. Even the most disciplined will admit at least to studying harder for a test.
It's the same in training. You're more likely to get your butt on the trainer when you know your progress is going to be tested. For most of us, that "test" is being able to hang in with the weekly group ride. For others, it's being able to complete - or do well - in a race. For me, it's been knowing that I needed to figure out whether my Heart Rate (HR) zones have changed.
If you're training, one of the first things you should do is figure out what your HR zones are. How do you do that? You gotta take a test.
Now, you could do a field test. The one Chris Carmichael (CTS) has you do is pretty good and one I've used before. Most, if not all, prepackaged training books/programs have something similar. They're good to give you a rough idea of where you are. But if you want real accuracy, it's best to go to a training center.
The first formal test I ever took was at TargetTraining in Westport, CT back in March, 2007. It was a VO2 max test and it was brutal. Indoor trainer, consistent ramp-up of intensity. No fan or water allowed (you have to wear a mask). I did pretty well though, I thought, for having only one season of racing under my belt. My threshold HR (THR) was determined to be 171bpm and I produced 290 watts at that level. My max HR (MHR) was 190bpm and I did 360 watts at that point. That was at the end of the 20 minute test.
I was pretty happy with those results. My HR zones were calculated based on my MHR and THR - 5 zones that I could use for training with any training program/book I wanted. They were about 10-12 bpms higher than the zones I'd been using (based on a self-test), but at least these were "scientific."
Having an opportunity to have another test done, and figuring - having turned 40 recently - my HR zones may have changed, I scheduled a Lactate Threshold test at CCNS in Middletown, CT.
As I understand it (I'm no coach or physiologist), our muscles produce lactic acid as a byproduct of effort. The harder we pedal, the more lactic acid our muscles produce. Our bodies have a natural system by which it flushes this byproduct, but at some point we are working harder than our bodies can handle. That point is called the Lactate Threshold (LT) and knowing where that point is for your particular body is key in determining your training zones and how easy/hard you should be training.
The LT test itself was similar to the VO2 max test, but without the mask. I could have a fan and water (though I forgot to bring my bottles) and just used my bike on the CompuTrainer provided. After a 15 min. warmup, the resistance is increased by 50 watts every 3 minutes and increases until you're working so hard you have to stop pedaling. Periodically, the coach takes a blood sample and measures the amount of lactic acid your body is producing. When you're body's removal system is overwhelmed, you can't pedal any more. Test over.
Like most tests, it wasn't fun.
So how'd I do? Well, it's a mixed bag. Since these types of tests REQUIRE you to fail at some point, you seldom feel like you did well. I was tired going into it, having only gotten about 5hrs sleep, but was told that shouldn't affect the outcome.
The bad news was that it looks like my power output has degenerated a little. Granted, comparing my 2yr old VO2 test to this recent LT test may be comparing apples & oranges, and it IS the "off season," but my power's down about 10 watts. I only made it to 178 bpm (though I'd just maintained 174-176bpm for 10 minutes during a recent self-test) - I just couldn't get to my max of 190.
My THR came down about 10 bpm from 171 to 162. Power at threshold reduced from 290 watts to 265. But, interestingly, power at 178bpm increased from 320 watts to 350 watts, my max watts for the test. 2 yrs ago, my test max wattage was 360.
And a number I never had before - Power to Weight Ratio (LT watts/Kg) - is 3.29. I need to lose some more weight AND increase my power(!)
Other than relative "restedness," and the fact that the two tests measured different things, the difference in resistance increments may explain some of the change. The resistance during my VO2 test was increased in 2 min increments and the LT test was done in 3 min increments. Being tired to begin with, I wonder whether having to push for so long wore me out earlier. I dunno.
Bottom line - and some good news: I know what training zones I need to use, and they've come down by about 10bpm. Interestingly, these new zones are pretty close to the zones I had before taking my VO2 test. That's good news since I'll certainly find training easier (or at least less difficult) now.
So for now, it looks like I have a LOT of aerobic training to do - at sub 135bpm, I'm going to be pretty slow out there.
Oh, I just discovered - My report included Lance Armstrong's numbers for comparison (as IF!). Here's how he stacks up:
- LT Wattage (power at threshold): 493 watts
- LT HR: 178
- LT watts/Kg (power/weight ratio): 6.75
- Max watts for test: 600
If you'd like, let me know if you've had any testing done and what your experience was. Hopefully it'll be a fun journey of discovery and not just the blind leading the blind!
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In "Other News" and from the "Should Pay Closer Attention" department:
2.41 miles
That's all I needed to hit 400 miles for my YTD mileage (check out "2009 Totals", left column) But I wasn't paying attention.
I resolve to do better. Or at least ride more . . .