Cycling Training: How We Can Assess Ourselves?
You are in full pre-season and not know which physical condition have? Quiet, we show you 5 very practical methods to get an idea.
The Test Of Ruffier Dickson
The first test to evaluate our training of cycling is the test of Ruffier Dickson. This test evaluates the State of form through the analysis of the variations of heart rate.
Calculates your pulse at rest (PR) with a heart rate monitor and write down it. If you don’t have a heart rate monitor, take a watch and count the number of beats for a minute. You can also take the pulse for 15 seconds and multiply the amount of beats by 4.
Now get 30 full squats for 45 seconds with outstretched arms. He returned to take the pulse (P1).
It stays at rest for one minute and again measure the heart rate (P2).
With the help of a calculator, get:
If the result is greater than 8, means that your physical condition is not very good. Select a throughput of resistance to start.
A result between 6 and 8 corresponds to an average physical condition. You can practice a bit with intensity to improve physical fitness.
Results between 3 and 6 reflect a good physical condition and can take fractional workouts.
Above 3 your physical condition is excellent. You can make all kinds of trainings (short or long intervals, power, etc.).
2. The Wingate Test
The objective of this test is the maximum effort for 30 seconds, during which maximum speed and resistance are evaluated.
You are looking for a flat, without obstacles or twists stretch of road. The section must be long enough to make an effort intense 30 seconds.
When you’re close to the point of departure, reduces the speed to almost stop. Performs a sprint and keep the maximum speed you can up to the 30 seconds.
Depending on your computer, items that must be checked are:
the maximum speed
the average rate during the effort
the distance in 30 seconds
reached maximum power
the average power
Our Tip: take this test regularlyalways used the same starting point to compare how to evolve your physical form in each session.
Attention: we enter at a more technical level. Carry out a sprint of 30 seconds is relatively easy, but to get the most out of this data you will need a power sensor and pedal sensor.
Much information is obtained in this way:
the maximum anaerobic power (the maximum for 5 seconds).
the anaerobic power media (the power for 30 seconds).
the rate of fatigue (the fatigue due to progressive exhaustion during intense exertion).
This last item is particularly interesting. To calculate it, (Pmax) taking maximum power and the minimum power (Pmin) reached during the effort and space time (ET) between these two values.
One of the objectives of the training is to minimize the fatigue index.
3. The Test Maximum Aerobic Power (PMA)
This test evaluates the power maximum aerobic (PMA) which corresponds to the power that can develop during 5 minutes.
As in the previous test, a place must be found and must be done on a regular basis. To choose the right place, you are looking for a regular slope to carry out a continuous effort of at least 5 minutes.
Don’t forget to make heating necessary before doing the test. Once global warming, go to the exit point and get as far away as possible in 5 minutes.
Our advice: don’t go too fast, a 5-minute effort is not a sprint. You are going to travel a greater distance if you are regular and manage the effort at a good pace.
Take Advantage Of The Results
It is necessary to use a power sensor to take advantage of the data obtained. This tool is used to compare the results of different tests.
If you do not have a power sensor, compare the distances travelled for 5 minutes of effort to better calculate the WFP.
4. The Anaerobic Threshold
Our last test to evaluate our cycling training. It is a test that determines the intensity of work that can withstand in the anaerobic threshold.
This test takes 20 minutes and the terrain in which it is performed must meet some peculiarities. It is not easy to find a suitable route.
Here is the ‘ideal’ conditions:
A long ascent and regular, but not very strong slope (less than 8%).
A travel with little exposure to the wind. The strength, direction and intensity of wind changed and prevent compare results over long distances.
When you’re done warming, get as far away as possible in 20 minutes. Here also have to manage the pace to achieve regularity and speed without burning yourself too soon.
Take Advantage Of The Results
Depending on the equipment used, it can be calculated:
the distance in 20 minutes
the mean heart rate during this time interval
the average pedaling Cadence
the average during the effort to power
The heart rates or mid-level powers can be used in training sessions with anaerobic threshold.
5. The Stress Test
This test is the complete solution for measuring physical abilities and values essential to plan the training.
The stress test accurately determines different thresholds:
Aerobic threshold: threshold from which the breathing is insufficient for the needs of the muscles. It is located between 75 and 80% of the HR Max.
Anaerobic threshold: threshold at which an excess amount of lactic acid because of the effort. The organization does not have as much capacity to oxidation. It is situated between 85 and 90% of the HR Max.
Maximum heart rate: the number of beats per minute higher that can reach the heart.
This test effort helps to schedule workouts and to avoid certain hazards, such as overtraining or temporary fatigue. According to the expectations and the goals you have, you can do a stress test a year. Monitoring allows to reduce any cardiovascular problems and detect pathologies.
With these 5 tests are evaluated different aspects of physical condition during cycling training. Make them regularly to observe the progression or to have an assessment of the State of health prior to start of the new season.
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