Field Testing for Running testing comes in.


There are a great number of clinical and non-clinical tests and protocols that may be administered to or performed by a runner. Clinical testing offers a wealth of information. A gas-exchange test will provide information such as peak VO2 and current fitness level, specific energy system development and utilization (fat vs. sugar burner), aerobic and anaerobic thresholds, return to homeostasis from peak VO2, even genetic propensity. Blood lactate testing profiles the athlete’s heart rate/speed/power and exertion in relation to blood lactate (BL) concentration, for accurate assessment of fitness progress and establishment of training zones. There are standard clinical tests administered to profile an athlete’s overall fitness, but the test equipment is also used in peer reviewed or clinical studies, which are the foundation for coaching and training methodology. Clinical testing is great for creating a “big


picture” comprehension of an athlete’s fitness, but also has some drawbacks, the first of which is the cost. The athlete may not be able to afford the cost of the test or the time needed to schedule it. Additionally, receiving a lot of data without the understanding or application of it is fairly useless to the athlete. I have had athletes bring me stacks of charts, graphs and numbers from their clinical test results, in which they had found little relevance or application to their training. If the test and results are not explained in detail, in terms the athlete can understand, the athlete will not receive any return on their investment in clinical testing. The tests themselves in some cases can be a bit intimidating. Blood lactate testing requires drawing multiple blood samples, and VO2 testing requires the athlete to wear a mask that captures respiratory gasses. Not every athlete reacts well to these tests and few enjoy them. For these reasons I recommend clinical testing no more than 1-2 times per season, preferably after a peak. For the completely unconditioned athlete or person brand new to a sport, I advise a bit more frequency in the first season as fitness levels will change more dramatically in these individuals. We use these clinical tests for accurate overall comparison and contrast, but what about the spaces in between? How do the athlete and coach gauge the efficiency of the training plan throughout the season? This is where field


Field tests will not offer the wealth of information that clinical tests deliver, but they are easy to administer, inexpensive (or free), practical and can be performed more frequently. The purpose of a field test is two- fold: to accurately gauge progress of fitness and to establish accurate training zones. It is important to note that some protocols are used to predict clinical values. These are just that – predictions or estimates, not actual clinical results – and should be taken at face value.


The great thing about field tests is that


you are using actual performance to predict performance, and if executed correctly, field tests can give very relevant and useful information to the athlete. Formula-based training zones (example: 220-age) can be highly inaccurate and should not be used for athletic training. Field testing generally uses a percentage of the tested value, not an age based formula, to created heart rate training zones. Training zones are moving targets that can fluctuate throughout the season, as well as year to year, as the athlete ages or becomes more fit. You may find that there are a number of running field test protocols and training zone systems created from the results. In the case of heart-rate training, most field tests are trying to get to the same place – the lactate threshold heart rate, which in itself is a predication of the lactate threshold, defined as 4 m/ml of blood lactate. But some use an entirely different methodology, such as Jack Daniel’s VDOT test or paced-based training zones. All are trying to “divide the performance pie” into pieces to target various energy systems or fitness substrates.


Max heart rate tests are not desirable due to difficulty in achieving this number (and the stress on the athlete), but also owed to the fact that max heart rate is not a trainable number. Some zone systems use as little as four zones, while others use as many as seven. Although different tests and training systems may have their pros and cons, I find that coaches can tend to place too much emphasis on the different protocols as being “right” or “wrong” vs. the administration, consistency and accuracy of the test itself. I divide protocols into two basic categories – ramp tests and time trial/distance tests. A


By Matt Russ USA Triathlon Level III Certified Coach


ramp test requires a consistent increase in stress, usually in 1-minute increments, until the athlete “taps out” or cannot continue. This can be readily performed on a treadmill by increasing speed, incline or both. A time-trial test calls for the athlete to run as fast as they can for a prescribed time period and of course a distance test gauges how long it takes to complete a particular distance. My preference is towards time-trial tests in which the athlete runs a particular time period, and average heart rate, distance, and perceived exertion are recorded. A basic time-trial test for lactate threshold is as follows:


• Warm up with 10 minutes of easy running • Perform 4-5x100m run strides at a sub- maximal level


• Run at an endurance level for 2 minutes then increase intensity every 2 minutes until just under 5k pace; hold slightly under 5k pace for 5 minutes


• Recover with 8 minutes of easy running • Perform a 10-minute time trial, recording distance, pace, heart rate avg./max and perceived exertion


• Cool down 10 minutes


A basic ramp test for performance is as follows: • Begin running at 5 mph at a zero grade • Increase incline 1 percent after 1 minute • Increase speed 0.5 mph after 1 minute • Continue alternating speed and incline until the athlete “taps out” or cannot continue the test


• Record speed, incline and heart rate data for the last step that the athlete completed


A basic distance test for performance and LTHR is as follows: • Test will be performed on a track or flat course using a GPS


• Warm up 10 minutes • Perform 4x100m run strides • Take a 400m warm up lap increasing pace • Objective is to complete two miles as quickly as possible


• Record time, max and average heart rate and perceived exertion


Ramp tests are fairly easy to perform or administer but time-trial/distance tests offer a more accurate view of LTHR. In reviewing heart rate data there should not be a wide


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