Testing, 1-2-3

Field testing to establish training zones for endurance athletes makes up the backbone of the annual training plan. This is when you establish your zones and measure fitness gains or losses.


Most use a 30-minute time trial and measure average heart-rate for the last 20 minutes. A more precise way is training with power and using watts to track an average output over a 20-minute time trial.


But to get a definitive snapshot of your fitness, any serious endurance athlete should consider expired-gas testing. Not only will it help define your zones, it can give you a glimpse into your endurance potential (Vo2Max) and measure the amount of fat vs. carbohydrate used at difference intensities. The more your body can be trained to use fat at increasing intensities (increasing aerobic threshold), the harder and longer it can go.


It used to be you needed to go into a lab and get hooked up to various bits of uncomfortable equipment-measuring devices. Not anymore. Now a specialist can come to your nearest bike shop and test you on your own bike placed on a trainer.


The test is painless -- except for the final moments of the Vo2Max test when you're trying to go 100 percent -- and equipment-measuring devices are more comfortable. The test last between 8-10 minutes.


It's best to be tested twice a year, the second time when you notice RPE changes in your training zones, i.e., your Zone 4 now feels too easy. A really cool benefit of expired-gas testing is that it can help you determine the number of calories needed for a race.


Perhaps the most important fact that expired-gas testing confirms is that most endurance athletes are training too hard for any given zone. This can lead to underperforming during training and worst of all, overtraining. If you think you're doing a Zone 2 ride but your body is actually in Zone 3, you're beginning to burn carbs and not only fat. This can lead to failing to build your aerobic base sufficiently and increased recovery time for any given workout.


If you live in South Florida and are interested in scheduling an expired-gas test, contact me. Prices range from $130-$150 for a single test. If you're a multi-sport athlete, it's best to be tested on your bike and for running. Combo rates are from $220-$250.


Expired-gas testing is one test you're guaranteed to like the results.