Taking Your Training & Performance To The Next Level
V̇O₂max, training zones, lactate threshold, metabolic efficiency and running economy – all buzz words and terms you will often hear discussed amongst endurance athletes – (both recreational and elite); but what do they all mean and how important are they in optimising your training and performance?
Undergoing physiological testing in your chosen sport might not be for you – but if your ambition is to achieve your absolute personal best and make sure the time you have available to train is used in the most effective way, its importance should not be underestimated! Here at Extrafit we specialise in giving endurance athletes, triathletes, runners and cyclists the insight into their current fitness level by measuring the key factors that go together to produce outstanding athletic performance.
So what does Physiological testing involve?
We follow the British Association of Sport & Exercise Science (BASES) graded exercise test protocol which is in two parts.
- Following an initial health screening, the first part is a step test starting off at a very light intensity and progressively increasing the workload until the athlete is working at around 80% effort.
- Gas analysis, heart rate and blood lactate are measured throughout the test; eventually allowing for accurate measures of key thresholds, training zones in terms of heart rate, pace and power as well as running economy or cycling efficiency.
- Following a 20 minute break, the results from the step test feed into the 2nd stage of testing which is a ramp test to maximum. This is where things get challenging!
- Working to the highest intensity possible allows for V̇O2max to be established as well as HRMax (or cycling HRPeak).
The physiological test is tough but incredibly rewarding for motivated athletes. You can be safe in the knowledge the results it generates will positively enhance your training and performance.
What are the benefits of Physiological testing?
Your V̇O2max and the running pace or cycling power that it occurs at (vVo2max) – This is the ultimate measure of cardiovascular fitness which can be improved with the appropriate training. The higher the score, the better the potential the individual has to take in, transport and utilise oxygen.
"Improving this score along with other measured thresholds lifts the ceiling of the performance potential of the athlete."
Your personal training zones upon which future training can be based
Whether it is endurance building sessions, recovery work or threshold sessions you are targeting, a precise knowledge of your lactate threshold and lactate turn point provides the vital demarcation points to establish your training zones in terms of heart rate, pace or power.
The same measures allow for accurate functional threshold power (FTP) metrics in cyclists too.
Your maximum heart rate either running or cycling
Useful for judging training intensity, especially at tougher supra-threshold levels. The often-quoted formula of 220-age simply isn’t accurate therefore establishing this metric under closely monitored test conditions is best.
Your running economy or cycling efficiency and what you can do to improve it
The more economical or efficient you are, the less oxygen and associated fuel is required to work at given intensities. The longer the endurance event, the more important a factor this becomes allowing for the preservation of precious glycogen stores.
Sports Science: On-Site Physiological Testing
Extrafit is one of very few locations in the area where physiological testing is possible! Here’s what you can expect
The clinic uses a ‘gold standard’ Cortex Medical metabolic cart utilising indirect calorimetry to assess an individual’s physiological capacity on either a commercial treadmill of cycle ergometer.
- Following testing, you will be provided with an overview of your results and within 7 days you will receive a comprehensive report outlining all the key findings as well as recommendations of how to improve depending on your individual goals.
- Once you have had a chance to read and digest the report, a 20-30minute phone call is scheduled to discuss the results. This call can always include an athletes’ individual coach. The test results and knowledge shared in how to improve will take you to the next level with your sports program!
Whether you are targeting ½ marathon, marathon, cycle time trialling, cycle Sportive, or any distance of triathlon – from Olympic to multiple Ironman; a comprehensive package of physiological testing will inform and inspire you to achieve your absolute personal best.
Extrafit Sports Science Facilities
- Our private clinic benefits from changing and shower facilities as well as off-road parking.
- Testing is tailored to suit the individual’s needs and commitments and can be conducted throughout the week including evenings as well as Saturday mornings.
The test described is just one of a number of different Physiological tests offered. We also offer metabolic efficiency testing and resting metabolic rate testing alongside a complete athlete health & fitness screening package. (Which includes lung function spirometry, blood cholesterol and glucose markers, body composition and musculoskeletal assessment).
Extrafit Health & Performance are passionate about working with you to achieve your performance goals.
