Training & Performance Testing for Runners

TRAINING & PERFORMANCE TESTING for runners

Many people train and compete in a wide variety of sports, at many
different levels. One thing that unites us all is the desire to improve
our own performance. This may be achieved through adjusting your
training program, either to improve the quality or quantity of training
you do, or even both. A few hours spent undergoing some
physiological tests in a performance laboratory will provide you with
all the key information you need to develop your training program in
a scientifically based method.

Move Physio and Rehab Clinics in conjunction with St Mary's
University College now offer the following tests.

Lactate threshold and VO2max test:

Assessment of lactate threshold:
The test involves progressively increasing exercise (running,
cycling or rowing) intensity over 6-8 stages, each stage lasting for
periods between 3-4 minutes. At the end of each stage a small
blood sample is taken from the ear or fingertip to assess blood
lactate concentration. This serves to identify the point at which lactate
production exceeds lactate clearance, known as the 'lactate
threshold'. Heart rate monitoring is quite often performed in
conjunction with this test.

Assessment of VO2max:
The test lasts between 8-12 minutes and involves progressively increasing exercise intensity every
minute until the individual becomes exhausted; in order to assure maximal oxygen consumption is
attained. During the test oxygen consumption is continuously measured along side heart rate.

These two tests are the most common tests performed and are suitable for individuals involved in endurance
sports. The purposes of these tests are a) identify individual lactate thresholds- this helps identify more accurate
training zones and/or heart rate training zones and b) identify your maximal oxygen consumption (aerobic
fitness), again helpful in the development of training program.

Haematology:
Shortly after arriving for your consultation and before the lactate threshold and VO2max test begin two small
blood samples are taken to measure aspects of your blood. The first sample is used to assess haemoglobin
concentration. A small second sample is taken at the same time and this is used to measure the percentage of
red blood cells in your whole blood; called haematocrit. Haemoglobin and haematocrit are both very important
for carrying oxygen within red blood cells and is therefore very important for endurance sports.

Repeat tests:
To maximise the benefits of undergoing physiological testing we recommend that a repeat test (full) is done
within a year of the original test. This will give you greater information about training adaptations that have
occurred during that time. The timing of these tests can be arranged in conjunction with us, based on finding
appropriate time in your training/competition cycle.

Monitoring of training:
This test lasts approximately 40 min and comprises performing a training session at 'threshold' in the laboratory
and taking 3 small blood samples during the test. Monitoring of training can also be performed outdoors,
normally based around an interval type session; again small blood samples are periodically taken depending
on number of reps in the session. During both tests heart rate is continuously monitored and recorded. These
tests can be performed a number of times over a short or long period of time, depending on where you are in
your training cycle.

The purpose of these tests is to systematically assess the progression of your training load. Using the
measures of blood lactate taken during the test and increasing the intensity of training to match changes in blood
lactate achieve this. This insures you are not increasing training to quickly or to slowly, therefore optimising your
training programme.