I find that some of the best advice from our coaches is in the form of short emails and conversations with our athletes. We do this several if not dozens of times a day, with most of the advice being given during our first month of coaching and before their first race. Naturally some athletes need more interaction than others, but because they are usually asking me a specific question or have a specific problem we can give them a specific solution.
Our responses to their questions are always passionate and well thought out and come from my heart. Often I will mark these exchanges in my email account with the full intention of later turning them into an article to help others. More often than not, this never happens. So I’m going to start a new category on our blog here called “pearls” , which will hopefully help impart more coaching wisdom to you, our blog readers, and help myself and my other coaches get a little more exposure outside of our current circle of athletes.
Would you find this a helpful thing for us to do?
The Finis Tempo Trainer is equipped with several different modes for use. In order to use it to setting pace for different intervals or repeats, mode two allows us to set the duration anywhere from 10 seconds to 10 minutes. Entering mode two on the basic tempo trainer is simple. Simply press the right button until the time comes to 10 seconds or higher. Once you go beyond 10 seconds time can be adjusted the same way. Simply keep pressing right buttons until you get to the duration of your repeat or interval. When you want to use the tempo trainer to track your stroke rate or again you have to decrease time using left button.
For the tempo trainer pro, it is equipped with a separate mode two. This saves you time because you can set your interval duration independently of your stroke rate or cadence. Then you can simply switch between the different modes by pressing the top button.
Here are links to the two users manuals for the Finis Tempo Trainer
Performance Testing at the start of your New Season
December typically represents a time of starting up training for the upcoming year. A solid 3 months of winter conditioning and base building allows the triathlete & cyclist to prepare for a 6-12 week block in the early spring that readies them for racing. But many people are not sure where to start or what they should be doing. Using performance testing at the start of your training year allows you to see exactly where you are, helps you set short and long term targets for the next few months and gives you a baseline for future testing. Two basic types of performance testing or benchmarking exist, Field testing and Laboratory Testing.
Field testing as you’d expect, requires only your training equipment and a suitable testing location. Several different field testing protocols exist, but most of them involve some method of estimating your “Functional Threshold”. Functional threshold represents the intensity (how fast) you can sustain for a long period of time, typically an hour. Testing protocols usually use shorter time blocks of testing and some sort of factor to estimate the hour long intensity.
Equipment needed for field testing includes a heart rate monitor, an accurate way of measuring distance such as a GPS watch or cycling computer, a powertap for power measurement, and a measured, safe location for testing. A course that can be easily repeated is ideal such as a track for running, or a low traffic stretch of road with few traffic stops for cycling. Several field testing protocols are described here.
Labratory testing uses specialized equipment that can be invasive or non-invasive. “Invasive” testing most commonly involves a small lancet that draws a tiny drop of blood for lactate testing, similar to how a diabetic tests their blood sugar. Non-invasive labaoratory testing includes VO2 Max and ventiliatory threshold testing. These tests measure inhaled and expired air from your lungs using a tightly fitting mask and sophisticated gas analysis that calcuates the percentage of oxygen & carbon dioxide used or created during incremental exericse.
Both lactate testing and Vo2 testing usually use in incremental step test that follows a standard protocal (but be aware that many protocols exist!). As with field testing, lactate and VO2 testing is used to estimate an athletes “threshold” exericse intensity. Threshold refers again to that intensity that can be sustained for up to an hour or more. With an incremental step test, a treadmill or cycling ergometer (such as a computrainer) gradually incrase the speed or effort required from teh athelte while measurements are taken. For lactate testing, one drop of blood is tested every 3-4 minutes, while heart rate, perceived exertion & exercise intensity are monitored. For Vo2 testing the gasses are measured almost constantly, and many variables measured such as oxygen uptake, carbon dioxide produced, and the volume of air exchanged with each breath.
Both tests can then plot these variables against the exercise intensity. An exercise physiologist interprets these graphs and is able to identify estimates of the athletes lacate threshold, anaerobic threshold, ventiliatory threshold and VO2 max.
What do the results mean?
Estimating your threshhold whether through field or laboratory tesitng allows the athlete (or their coach) to create training levels. These training levels then give the athlete a guidline during exericse as to how hard (or easy) to perform their workouts. The coach carefully plans workouts of different intensities to help improve fitness and performacne throughout the year. Without some way to plan and create inteinsities, the athlete doesn’t have any guidelines to follow, wasting time with either inefficent training, or time lost in trial & error.
What test is best for you?
Field testing is both free and easy to repeat as needed (recommended every 4-8 weeks). It doesn’t require extra equipemnt other than what the athlete already has, or trained interpreters of the data. Even if you have laboratory testing done, you should always perform a field test to help calibrate your results, as each type of testing will have it’s own bias. If you get a lacate/Vo2 test in December, but don’t compare it with a field test, unless you repeat the lab tests every 4-8 weeks (which gets expensive), you won’t really know how much you’ve progressed without the baseline field test.
I’ll go out on a limb and say that from a practical standoint, there is nothing you get form a lab test that you can’t get from field testing. That doesn’t mean that the lab tests are useless or non-needed. A lacate curve gives you a unique look into your own physiology and when repeated after a block of training, visual progress along all levels of intensity can be identified. If you’ve done a number of lactate tests and just want to do a ‘check up’, steady state, rather than incremental testing can be done to find out if your lactate production has decreased at a fixed intensity level…or an abbreaviated incremental test above & below your known threshold can tell you if you’ve made improvements on a bigger scale.
Lactate testing gives you the most accurate data on your own body’s metabolism…how it converts carbohydrates into lacate during incremental exericse. As lactate builds in your bloodstream, the date is plotted on a curve against your pace/power and heart rate. The actual shifts in how your body metabolizes lacate with improved training can be seen by plotting 2 tests several months apart on the same graph. It’s consdiered by many to be the gold standard of determining your true lactate threshold.
VO2 testing helps an athelte determine their VO2 Max, which is the maximum amount of oxygen that your body can use. VO2 Max represents your potential as an endurance athlete, but is not predictive of your actual performance. It represents oxygen used by the body, but doesn’t tell us how that energy use converts to speed. If your technqie is poor, you have energy leaks due to weak supporting muscles or are not a seasoned endurance athlete, your oxygen uptake will be high, but your actual enduracne capacity far lower than VO2 Max might suggest.
What to watch out for…
When comparing different testing options, it helps to know a little bit about the equipment used. Portable lacate meters are an FDA waived device, which makes them able to be used by coaches without special approval as a medical device. Prices range from $300-500 for the tester. Many hospitals using a “point of care” testing system use the exact same lactate meters that coaches use.
Vo2 Testing equipment on the other hand ranges from around $5000 for a portable “cart” to $20,000 or more for university level testing equipment. It’s true that you get what you pay for, and if you are interested in VO2 testing I would strongly suggest contacting a univesity based physiology lab that uses gas exchage equipment such as that made by ParvoMedic. Less expensive metabolic ‘carts’ give less accurate data on automated protocols with no independant calibration proceedure.
Keep in mind that all of these tests are simply approximations of your current fitness & threshold. Field testing is the most accessible, least expensive method and should be performed even if you pursue laboratory testing so that you have a baseline of measurement for your next test.
Where can I get testing done?
Steel City Endurance offers poratble lactate testing using the Lactate Scout portable measuring device and a LAB model (highest calibration) Computrainer with ergometer controlled power settings. Bring your own bicycle and HR monitor and go home with a copy of your test results and suggested zones emailed to your account before you walk out of the door. Consultaiotn on using and correlating the resulting zoens is included in the testing. Coach Suzanne is a physician with additional master’s level exercise physiology training & lab experience in interpreting incremental lactate tests and personally evaluates each test result.
If you are interested in Vo2 Testing, I recommend contacting the University of Pittsburgh Sports Performance center or the Exercise Physiology Department at Pitt where calibrated university level gas analysis can be performed for the best accuracy.
At Steel City Endurance, we are not setting out to revolutionize the fitness world, just your own personal results. Glossy magazines and web forums are filled with advice from people of all backgrounds. How do you know whose advice to trust? How do you reconcile opposing recommendations from one issue of your favorite magazine to the next? From one anonymous forum poster to another?
Your coach planned workouts contain a number of space savign abbreviations. Once ou become accustomed to them, your workouts will read like plain english. Review this list of abbreviations to help you get your bearings:
Glossary of Abbreviations
A Few Examples
Here are a few examples to help get you oriented.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic-easy breathing. 4 x 100 (10″) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15″). CD: 200 easy swim. Total: 1500
Warm Up: As described Main Set: Four repetitions of 100 yards/meters at a moderate pace with 10 seconds of rest between each 100 yard repeat. Rest 2 minutes after this set. Then Kick 300 yards/meters. Next, swim six repeats of 25 yards each at a “relaxed” speed, with 15 seconds of rest between each repeat. Cooldown: Finally, swim 200 yards/meters very easy as your cooldown.
If a rest period is not specified, simply begin the next part of your workout when you feel ready to go. For example, you may be able to go immediately from a kick only set to a relaxed swim set with little rest.
BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
This is a “breakthrough” workout, more intense than others. The interval type is called a “tempo” interval, which are done in Zone 3 (you can use heart rate, rating of perceived exertion or a power meter to determine if you are in zone 3). Do four OR five six minute intervals in Zone 3 based HR, RPE or Power. Recover with easy spinning in zone 1 for 2 minutes between each interval. Pedal at a cadence of 80-90 revolutions per minute. (can be counted or viewed with the cadence function on your cycle computer). Use the drops on a road bike, or the aero position on a triathlon bike.