Cyclists: How to Do Your Own Performance Testing

As a cycling coach, I am a huge advocate of performance testing. Periodic field tests provide a very effective way to evaluate the efficacy of your training regimen. They also supply you with the data you need to create training zones based on lactate threshold heart rate (LTHR) and functional threshold power (FTP).

Lactate threshold is the highest intensity you can maintain for 60 minutes. Any increase in intensity beyond this threshold level necessitates a reduction in effort because your body starts to produce lactic acid more quickly than it can remove it. The higher your lactate threshold as a percentage of aerobic capacity (VO2 max), the faster you can ride a bicycle.

Lactate threshold is the best predictor of race performance for many cycling events and unlike aerobic capacity, it is highly trainable. This is why most training zones for competitive athletes are based on lactate threshold and/or functional threshold power, which is the highest average power, measured in watts, you can maintain for one hour.

Generally speaking, there are two ways to determine lactate threshold. The first, and more accurate method, is through laboratory testing on a cycling ergometer. During the test, the resistance on the ergometer is increased at specified intervals (e.g., every three minutes). This process is repeated until the cyclist is exhausted (the test takes about 30 to 45 minutes). Blood samples are taken at each interval and examined with a lactate analyzer. The point where blood lactate increases significantly corresponds to lactate threshold (although there is debate about which point most accurately defines threshold level).

More: The Basics of Lactate Threshold Interval Training

The second method is the field test, which may be slightly less accurate, but is effective nonetheless. A field test allows you to accurately estimate your LTHR and evaluate your cycling performance.

My favorite field test is the 30-minute time trial. After a thorough warm-up, simply ride as hard as possible for the entire 30 minutes. Your average heart rate for the last 20 minutes of the time trial will be a close estimate of LTHR. For example, if your average heart rate for the last 20 minutes is 170, this is a good estimate of your LTHR. If you have a power meter, your average power for the 30-minute test is a close estimate of your FTP. You can use these numbers to create training zones, which allow you to train at varying levels of intensity for different workouts and greatly increase the quality of your training program.

An even greater benefit of the 30-minute time trial is the ability to assess your fitness and evaluate your progress from one point in time to another. Get in the habit of doing a field test every three or four weeks during the season and use the following steps to evaluate your performance:

More: Does Lactate Threshold Speed Change in the Offseason?

1. If you have a power meter, simply look for an increase in average power throughout the season. This is the easiest and most effective way to evaluate performance.
2. Look for increases in your lactate threshold heart rate as a sign of improved fitness.
3. If you do not have a power meter, measure the distance covered in 30 minutes and look for increases in distance over the course of the season. In this instance, I suggest you perform the field test on an indoor trainer with a consistent resistance setting because it helps mitigate the effects of changing terrain, temperature and wind from one test to the next.
4. You can also base your field test on distance (e.g., 10 miles) and look for decreases in the time it takes you to cover that distance. Once again, in the absence of a power meter, I suggest you do this on an indoor trainer and make sure the test still takes roughly 30 minutes to complete.

I prefer 30 minutes for the field test because it makes for a great workout as well as a performance evaluation; however, you can use other distances.

A 40K race will give you a very accurate estimate of your LTHR and FTP, especially if you can complete the event in approximately one hour. Unfortunately, this has two potential problems. First, a 40K race is typically not repeatable and you want to make sure you use a field test that can be repeated on a consistent basis. Second, you may not want to ride that hard for that long.

In fact, a 30-minute TT may not appeal to you either. A 5K time trial will also work and since it is much shorter, you may be more motivated to ride hard. If you perform a 5K field test as hard as you possibly can (i.e., race pace), the result is about 110 percent of your LTHR and FTP. For example, if you do a very hard 5K effort and have an average HR of 180 bpm, your estimated LTHR is 164 (180/1.1). Likewise, if your effort yields an average power of 320 watts, your estimated FTP is 291 watts (320/1.1). Remember, it is vital that you are thoroughly warmed-up prior to this field test.

More: 7 Ways to Test Your Cycling Fitness