What is Performance Test good for?

MS Integrative Physiology
USA Cycling Federation
Certified Level II Coach

There are many performance tests: VO2max, sub-max test, lactate threshold, economy and athlete profile. Each test assess a different physiological parameter and give different information to the athlete that he/she can use in different aspects of her/his training.

There are different reasons to get tested:

1. Assessing a baseline for future tests and to know where you stand physically. One of the main reasons is to enable us to train smarter while increasing our fitness thus allowing us to reach our goals.
2. Having results that are yours, numbers that are yours, percentages that are yours, not some generic information found in a training book. With this personalized information, you can now adjust your training to hopefully allow yourself the joy of reaching that next level you desire.
3. Identifying your strengths and weaknesses
4. Identify if the type of race you are training for matches your talent, your genetic make-up.
5. Assess your maximal potential
6. Assess specific and more importantly accurate training Zones
   Why is it important to have accurate Training Zones?
   • To avoid overtraining and address your training to the demand of the event you want to be ready for.
   • Different training zones reflects different metabolic systems that develop different physiological adaptations.
   • An efficient training must match the same metabolic systems of the specific event's you want to perform
   • Estimating of your LT based on MHR or VO2max power is NOT ACCURATE and can lead to overtraining or can miss overload. One of the main reasons of overtraining in athletes is an overestimation of their LT. You may have heard that LT is 80% of your HR or VO2max. This is NOT accurate. Do you know that in untrained individuals, LT can be as low as 65% of their VO2max? Do you know that Lance Armstrongas LT was 78% of his VO2max while he was 7 times TDF winner? Do you know that in some elite cyclists, LT is as high as 90% of their VO2max? So, which percentage of your MHR is your LT? If erroneously you overestimate your LT based on your MHR (calculate it at 80%, instead it is 75%) , you may train thinking that you are training mainly aerobically when in reality you are training at higher intensity.
   • Accurate Training Zones through Lactate Threshold (LT) Test - Knowing your LT, your training zones are all percentages of the exercise intensity (heart rate or power) that elicits your LT. Knowing your LT, this break-point, you know that training below this point, you mainly train your aerobic system, training above this point you develop and train more your anaerobic system.
7. Monitor your progress. Knowing your baseline, you can measure your progress after training with further lab test.
   • Benefits of Lab Test vs. Field Test
     • Lab test results can be comparable with no bias, since they are executed under the same conditions. Field test has to be executed on the same route every time but still it can be influenced by environmental conditions: (traffic, wind, cold, heat, etca|). It depends on the terrain, flat, false flat, grade, etc
     • However LT test is fundamental at the beginning of your training as baseline and just before your peak season and your main race.

• Davanti Cycling will advice you on which test is more appropriate for you, according to your training status and your cycling goals
• How frequently do you need to get tested: At least 2 times a year, Dr. Massimo Testa suggest 3 times a year.
• Cost: The cost is minor if you compare to the cost of the athlete to perform: time dedicated to training, vitamins, supplements, clothing, travel. The $100 cost for a performance test is a small percentage of this budget, but itas incredible beneficial to optimizing your training
• Davanti Cycling for Threshold and Athlete Profile Tests uses:
  • Power-Based Test and computer-driven procedure
  • Use your own bike, shoes and pedals
  • Uses reliable lactate analyzer , also used by Lance Armstrong on the road during his TDF chronicle
  • Tests, interpretation and evaluation of results are performed by MS Exercise Physiologist: Luisa Sullivan, owner of Davanti Cycling.
  • Provide written evaluation of the results and personalized training zones table based on LT test results.