FitStop's Lab Report

  July 2006 Newsletter

The Fit Stop Human Performance and Health Enhancement Lab

----- TEST SPECIALS (JULY) ----

 

1. The Cardio-Metabolic Exercise Profile (Bike Test)

 

Ideal for Competitive or beginner Cyclists, Mountain Bikers and Triathletes. This comprehensive endurance test follows a ramp style protocol (10-25 watts/minute) while cycling on the Velotron Bike Ergometer.  During the test we monitor the volume of carbon dioxide and oxygen in your expired gas (air) as well as your heart rate and power output.  From this data we will be able to calculate the following information to help you monitor your fitness and optimize your bike training:

·     Maximum oxygen consumption – usually referred to as VO2Max or the maximum amount of oxygen you can take in, transport and use at an all out effort. For endurance sports a high VO2Max is often considered ‘prerequisite' for good performance. HOW BIG IS YOUR ENGINE?

·     Oxygen economy – oxygen consumption at a given power output and reveals how energy efficient your body is while cycling. HOW ECONOMICAL IS YOUR BODY AT PRODUCING AND SUSTAINING POWER?

·     Lactate threshold – or sometime referred to as anaerobic threshold. LT is the exercise intensity at which lactate begins to accumulate in the blood and it becomes more and more difficult to maintain a steady state the faster you go above the LT. HOW MUCH WORK CAN YOU SUSTAIN BEFORE FATIGUE PRODUCTS BEGIN TO ADD UP & WORK AGAINST YOU?

      Power to weight ratio - measured in watts per kilogram body weight at threshold and peak this value indicates your your proficiency and potential to sustain a fast pace or speed up hill. HOW FAST CAN YOU SUSTAIN A PACE UP HILL?

·     Fractional utilization – oxygen consumption at lactate threshold as a % of VO2Max. HOW MUCH OF YOUR ENGINE ARE YOU EFFECTIVELY USING DURING ENDURANCE EVENTS?

·     Power at Lactate Threshold – the most important physiological determinant of endurance cycling performance. HOW MUCH POWER OUTPUT CAN YOU SUSTAIN FOR LONG PERIODS

·     Peak power output – power at VO2Max. WHAT POWER OUTPUT CAN YOU REACH DURING A GRADED EXERCISE TEST?

To see a sample report click here.

 

Special Price until July 10th, 2006 Expired (regularly $200).

Questions or to purchase send your request to kjnico@fitstop-lab.com .

 

2.  Add on bike testing now includes:

NEW - SpinScan^TM Pedal Stroke Analyzer is an exclusive feature of Velotron that helps you increase power and efficiency.

Special Price until July 10th, 2006 is Expired (regularly $25) with the purchase of the Cardio-Metabolic Exercise Profile.

NEW  - Anaerobic Power testing – Wingate testing to determine Peak power and average power sustained in 30 seconds + % of power drop off (fatigue rate). This test is especially important for sprinters, track and criterium racers.

Special Price until July 10th, 2006 is Expired (regularly $100)

Questions or to purchase send your request to kjnico@fitstop-lab.com .

The Fit Stop Human Performance & Health Enhancement Lab, 2006

' (760) 634-5169 ? kjnico@fitstop-lab.com

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Lactate Threshold and VO₂Max Testing

Why should you test early and often?

Lactate threshold provides perhaps the best index of exercise intensity to prescribe guidelines for endurance training.  The threshold markers like heart rate, pace, or power output can provide a means for optimizing your training intensity to help prevent poor outcomes from under-training, overreaching and/or overtraining.

The purpose of pre-season (e.g., beginning of base period) cardio-metabolic exercise testing is to identify your current endurance strengths and weaknesses early on and then determine very specific training guidelines (e.g., heart rate & energy training zones) to promote a smart (i.e., periodized) training plan that will help to optimize the highest training effect possible. 

The purpose of early (e.g., building phase) and in-season testing is to see if the training guidelines are indeed causing the correct training effect that will ultimately prepare you for the rigors of progressive training so that you can reap the best adaptations possible from your training. For example:  During the building phases when you are ready to implement your tempo and threshold interval training sessions into your program the goal is to increase your metabolic fitness (i.e., increase your VO2 and work rate at lactate threshold). So, in 6-8 week, if training is appropriate we should see a right shift in the lactate curve.  This would indicate successful training and might also suggest you move your training zones up to a higher level.

In summary the results from endurance testing can be used to:

1. Identify your weaknesses early on before higher intensity training is required

• to place you in the appropriate training group or program for the pre-season and the lead-up to your competition or event.

• to target the training approach or sequence that best meets your fitness needs at the time

2. Monitor progress

• testing outcomes serve as valuable indicators of training adaptation and effectiveness

3. Provide feedback

• testing can indicate the optimal training stimulus for you

• measures your improvement

• enables you or your coach to assess the success of your training program before it is too late to make changes

4. Educate you and your coach

• it can motivate you by encouraging progressive and appropriate changes

5. Predict future performance

 

The Fit Stop Human Performance & Health Enhancement Lab, 2006

' (760) 634-5169 ? kjnico@fitstop-lab.com