approaching a time-trial interval it is best to ease into the higher power output, this will yield the highest average power and pace for the given intensity. The running field test has a blue line that represents pace per mile. This field test was used a preseason benchmark to establish future training pace and heart rate intensities. Additionally, the athlete approached both intervals in a more consistent manor, making the threshold pace and heart rate training intensities more valid through the next training cycle.


Incorporating performance testing into your training plan becomes an art of balancing the physical and the mental. As a coach, I like to have my athletes perform benchmark tests about four times throughout a season. Each benchmark test would take place during each new phase of training. The most crucial time to incorporate a benchmark test is at the start of your training season, this will identify the starting point within power, pace and/or heart rate training intensities for the next six to eight weeks within your base phase of training. The initial test of the year will establish a current threshold, rather than the threshold at the end of the previous season when peak performance was obtained; when thinking of threshold improvements on a graph over the course of a season, the line of improvement will undulate rather than a


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being a linear progression. The goal during this undulating improvement of power or pace is to have each valley and peak higher than the previous.


As you transition from the foundation phase of training into your preparation phase of training, you will want to incorporate another round of benchmark testing. For the beginner triathlete this season may last eight weeks compared to a veteran athlete’s lasting about four weeks. This may seem soon to complete another round of evaluation, although at the start of a new training plan there is a significant boost of performance. There often is a much faster adaptation within the initial three weeks to one month of training. During the Carmichael Training Systems Winter Indoor Power Training classes, we typically see a 10-percent improvement in threshold power within an 8-week training block. After the initial eight weeks, the improvement in threshold will continue, although likely at a lesser percentage. Ultimately, this test will allow you to mark performance gains as well as adjust power or pacing training ranges due to an increased level of performance. The third round of benchmark testing should take place about mid-way through the season and the last round of benchmark testing can take place at the end of the


season during peak performance. It is important to complete benchmark testing during your season, even though you may be racing. Most races are excellent benchmarks from season to season, but they may not provide an accurate assessment of threshold pace due to the fact that many races are significantly longer than a 20-minute sustainable intensity.


Performance testing in a laboratory or field test setting are important, these benchmark testing approaches will eliminate the guess work throughout a season and questions such as, “Am I going hard enough in my training?” As coaches we perform these tests with our athletes as a means to establish


benchmarks for threshold


power, pace and heart rate to be able to assess current level of fitness and to confirm performance improvements. Additionally, it is a great way to establish goals within athletes’ training plan to help them stay at peak performance.


Lindsay Hyman is a USAT Level II pro coach with Carmichael Training Systems, Inc. In addition to competing herself, she coaches athletes from first timers to world champions in sprint to iron-distance triathlons. For further information on coaching, camps and performance testing, visit www.trainright.com.


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