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The
following
field tests
are used to
measure the
athletes
current
fitness,
improvement
level and to
prescribe
workouts. Do
not do these
test unless
you are
assigned to
do so as
part of a
workout.
1k Swim Test-
WU 750 (250
free,250
kick, 250
back), 5 x
50 build 25
hard, 25
easy w/ full
rest. 1k tt-
as always
start steady
and build
into a
harder
effort till
about 750
and then
then bring
the really
hard effort.
Try to
negative
split your
500's.
3 mi Aerobic
Track Test.
This test
will measure
your ability
to sustain
speed in an
aerobic
effort. This
also gives
you a lot of
information
about how
fast you
have been
running on
long aerobic
runs. I will
assign you a
hr for this
effort. WU
15 min easy
talking jog,
then do 5 x
15 sec
strides with
walking
recovery in
the center
of the
track. Start
the 3 mile
test(12
laps) and
build up to
your test hr
by the end
of the first
lap. Hold
that HR
within a 3
beat range.
When you are
done record
and report
your mile
times,
average hr
and overall
time and
ending hr.
20 min LT
test.
This is an
all out test
to measure
your lactate
threshold on
the bike.
This is an
extremely
hard, race
like test
and should
be done
sparingly. A
good warm-up
is essential
to this
test. Always
do this test
on the same
stretch of a
SAFE ,
fairly flat
road with no
traffic or
required
stops. You
can also do
this test on
your
trainer. As
always it is
essential
that you
start slower
than you
think you
should and
build into
your effort.
The effort
will be 2
min of
controlled
hard tempo,
14 minutes
of hard
effort, and
4 min of an
all out gut
buster. In
the end you
should feel
like you
went as hard
as you could
for the 20
min. It is
essential to
have a
working hr
monitor and
an added
bonus is to
use a power
tap if
possible.
WU- 20 min
easy spin,
10 min of 30
sec hard 3
min easy,
then 2 x 3
min tempo/3
min easy.
Start the
test with hr
monitor
cleared for
average
function.
This is an
all out
effort but
sipping
water is
advisable.
WD with a 20
min easy
spin. report
distance
covered
(odometer)),
average
speed
(odometer)
and average
and hi HR.
If using a
power
measuring
device, make
sure to
report avg.
heart rate
and avg.
power-this
is the
preferred
information
for this
test.
****Power
Taps are
available
for use and
testing
through
Innovative
Endurance-see
the
Equipment
Rental Page
under
coaching.
****Lactate
Threshold
testing
using blood
samples is
also
available in
South Bend
with
Innovative
Endurance. |
