n my years of running, riding, training, racing and coaching I have had the experience to come across thousands of people who own heart rate monitors and power meters. As I became more versed in training, physiology and how each device could be best utilized I realized that at best 5% of the people who have these amazing aids are underutilizing the full power of the tools they have at their hands. The simple question of “What is your power at threshold?” or “What is your heart rate threshold?” has often led to blank stares. If you have a Garmin or Polar heart rate monitor or one of the many power meters that are out there and you feel that you fall into this stereotype let us help you get started with more accurate training.
Test your Fitness:
Without a baseline it is difficult to know where the current fitness level is which helps you know where to begin. This baseline number is achieved through testing which can be done with a field test or in a lab test, like a lactate threshold test. At SoS, one of the ways we have our athletes gauge fitness is by performing 2 field test efforts that are 10 minutes in length. We have found that the numbers these two efforts produce are very accurate.
Create Training Ranges:
Training ranges allow you, as an athlete, to know how to more effectively utilize your training tool. Based on the numbers that you produce during your testing you can create training ranges. These numbers are used to help you focus on precise energy systems that the body utilizes during century rides, triathlons or bike races.
The testing has been done, the ranges have been created and now it is the utilization of those ranges. Dependent upon what your goals and ambitions are will determine what you do with these ranges. If you are looking at gaining some fitness but don’t really want to do intervals you can use it on your rides to gauge your intensity effort. If you are looking for improvements, and fast, this will give you the best gauge of where your intensity needs to be. Whether it is with the knowledge of a coach or your own knowledge, the amount of time that you need to stay at each intensity level is the other key factor in this equation.
Think of these new ranges as a tachometer in a car. If you are working with a Formula 1 engine and are going off of numbers for a Toyota Corolla you are not stressing the body enough, inversely, if you are working with the Formula 1 numbers and have a Corolla engine things will catastrophically fail.Now, GO, test and train! If you are not sure of how to do this we can help. Whether it be our knowledgeable coaching staff or our lab to perform lactate threshold and VO2max testing we can steer you in the direction to improve the usage of your training tools.