LACTATE STEP TEST
Idea: All relevant performance levels for cyclists, from basic endurance to the peak range, are to be measured by gradually increasing the load on a bicycle ergometer. Relevant measured variables are heart rate, power in watts and lactate concentration in millimoles per litre of blood.
This is how the test works: The starting power is selected according to the level of training; well-trained cyclists start at 100 watts (men) or 80 watts (women). The load increases by a certain number of watts every three minutes - this is where the institutes differ in their test design. Competitive athletes usually increase by 20 watts per stage to obtain more differentiated values. The test is ended when the test subject is no longer able to perform, i.e. when they have subjectively exhausted themselves. The heart rate is measured during the exercise, ideally the rider is also connected to an exercise ECG to record if the heart beats irregularly. At the end of each exercise stage, blood is taken from the athlete's earlobe to determine the lactate content. For a lactate performance curve that is as accurate as possible, five to six stages should be completed in full. The data is analysed by special software.
Rating: The lactate level test is the classic performance diagnostic test. Established for thirty years, it helps amateur and elite athletes to organise their training as effectively as possible. By gradually increasing the load, the individual performance ranges are simulated step by step, covering the entire spectrum. The heart rates corresponding to the different performance levels can be derived from the values determined. As the test is relatively easy to perform, it is offered by almost all institutes. However, this is also a problem with the lactate level test: many providers have neither professional equipment nor trained personnel who can interpret the lactate performance curves correctly. In addition, the measured heart rates, which are assigned to the wattages and lactate concentrations, are often inaccurate, as the heart reacts with a delay to increasing exertion. The numerous theories for determining the aerobic-anaerobic threshold values that are now circulating in sports science are also problematic for the evaluation of the test. Depending on the concept, institutes set fixed thresholds (aerobic threshold at 2 mmol/l, anaerobic threshold at 4 mmol/l) or determine an individual anaerobic threshold, which, based on the lactate value at rest, is determined when the lactate concentration in the blood rises by 1.5 mmol/l. Absolute accuracy cannot be achieved with this diagnostic method. There can therefore be no absolute accuracy with this form of diagnosis. However, in order to ensure the most reliable evaluation possible, the external conditions must be the same for every test. If you want to take a lactate level test, you should choose a provider that can demonstrate a certain quality standard. For example, the German Society for Sports Medicine (DGSP) awards a seal of quality to providers that are characterised by calibrated equipment and specially trained staff. In order to be allowed to advertise with the seal, the institutes must have their measuring devices checked regularly.
Costs: from about 80 Euro
Target group: Ambitious hobby riders
SPIRO-ERGOMETRY TEST
Idea: With the additional measurement of respiratory gases, more and more precise statements can be made about energy metabolism and performance. An important parameter in this test is the maximum oxygen uptake capacity (VO2max), which is regarded as an essential criterion for aerobic performance.
This is how the test works: As with the lactate step test, the initial performance is adapted to the athlete's training status. Depending on the test design, the load gradually increases by a certain wattage every three minutes until the endurance test is reached. The athlete wears a breathing mask over the mouth and nose, which measures the ratio of inhaled oxygen to exhaled carbon dioxide. The value determined is the "respiratory quotient". Spiro-ergometry can be used to measure maximum endurance performance at the anaerobic threshold and in watts.
Rating: Spiro-ergometry determines the composition of respiratory gases under stress and is usually carried out in addition to a regular step test. When analysing the data obtained, there is less room for interpretation than with a lactate step test, as the respiratory gas values are measured continuously and not at specific points. The anaerobic threshold can be precisely determined with the additionally measured respiratory quotient (RQ). At rest, the RQ is around 0.7, with increasing exertion it approaches the value 1. If it is above 1, the athlete is no longer able to take in as much oxygen as he releases CO2 - his lactate level rises significantly. Spiro-ergometry is also suitable for determining maximum performance. This allows the effectiveness of the previous training session to be checked in comparison to the last measurement. The maximum oxygen uptake capacity is also measured by spiro-ergometry. (VO2max). This value indicates how much oxygen the muscles can utilise per minute at full physical exertion. The disadvantages of spiro-ergometry are the slightly higher price and the significantly lower number of institutes that offer this form of performance diagnosis.
Costs: from about 120 Euro
Target group: Ambitious hobby riders, amateur racers, professionals
ISOKINETIC TEST
Idea: The isokinetic test involves riding at a constant, preset cadence. This allows the absolute maximum power and the maximum power output to be measured at different cadences.
This is how the test works: To measure anaerobic performance, the athlete has to ride at full speed for around 60 to 70 seconds at a set cadence after a warm-up phase. Maximum performance is achieved for a few seconds, after which it drops rapidly as the anaerobic capacity is exhausted. In another variant of the test, the maximum power output is determined at certain cadences. The athlete cycles at 60, 90 and 120 revolutions per minute. The speed is locked so that the specified values must be adhered to. An SRM measuring crank records the heart rate and wattage values achieved at each level.
Rating: The isokinetic test is very suitable for measuring the anaerobic capacity of a cyclist. In one version, it also provides information about the maximum power output at different cadences. The absolute workload at the beginning of the test - professionals reach more than 1200 watts here - provides information about the maximum performance and suffering capacity. It is not uncommon for athletes to measure lactate values of around 20 mmol/litre. Such a test is particularly useful for competitive athletes who often have to perform at peak levels in the anaerobic range. Less trained athletes are generally unable to complete the test, as they have to run at maximum speed for over a minute. In addition, the isokinetic test is only offered by a few institutes.
Costs: The test is only carried out by most institutes in combination with other tests, then for around 20 euros extra
Target group: Competitive and competitive athletes
RAMPENTEST
Idea: The aim of a ramp test is to bring the athlete to the end of their performance in a short time, i.e. in around eight to twelve minutes. This allows the maximum performance to be determined more accurately than with a lactate step test. The ramp test is usually combined with spirometry.
This is how the test works: The starting power is standardised at 100 watts and increased continuously. At the end of the exercise, after around eight minutes, cyclists reach up to 900 watts. The faster the power is increased, i.e. the "steeper" the ramp, the more the test provides information about maximum performance. The maximum oxygen uptake and maximum lactate mobilisation are recorded at the end of the exercise.
Rating: The ramp test is particularly suitable for measuring maximum performance. It indicates this much more accurately than a lactate level test, as the athlete is subjectively exhausted before the effects of fatigue become noticeable. This allows precise statements to be made about maximum performance and lactate tolerance. These two values significantly characterise the current training status. However, the test is hardly suitable for training control in the basic endurance range.
Costs: from about 80 Euro
Target group: Competitive and competitive athletes
CONCLUSIONS: For the majority of ambitious amateur cyclists, a lactate level test at a reputable institute is the right choice. Additional spiro-ergometry provides further useful information. The ramp test and isokinetic test are more suitable for highly competitive and performance-orientated athletes, as they mainly determine maximum values and can therefore provide information about the current training status, but not about the resulting training plan. With all forms of performance diagnostics, you should be aware that the findings obtained are guidelines that are not intended to dictate training control, but to help with it.
What you should look out for when searching for a performance diagnostics institute Quality:
Certificate from the DGSP or other reputable qualification (include positive experience from fellow cyclists)
Professionalism: Good equipment, modern analysis software, individually adjustable high-performance ergometer or roller on which you can mount your own bike
Consistency: Reproducible test conditions with regard to ergometer, room temperature, humidity
Expertise: The coach should be able to clearly explain the values determined and their significance for training planning. Good institutes store the data from previous performance tests so that comparisons can be made
Price: Good institutes offer favourable service packages (several diagnoses per year, specific training planning, nutritional advice)
NO DESIRE FOR LAB WORK?
If you would like to complete a performance test free of charge and independently of a performance diagnostics institute, then take the Maximum Power Test! TOUR has developed this time trial test on the mountain together with the online provider 2peak.com. You need: An incline of at least 7 per cent, an altimeter, a personal scale, a stopwatch and a speedometer. To derive your training zones according to performance, you should ride for longer than four minutes.
This is how the test works:
Warm up for about 20 to 25 minutes. Then begin with a flying start over a previously marked or imaginary starting line. Ride as fast but as smoothly as you can. Once you have crossed the finish line and your time has been recorded, you can determine your performance using the following formula:
You can calculate your performance and the resulting training zones even more precisely with the calculation tool on www.2peak.com determine. You can find addresses of performance diagnostics institutes in the SERVICE > Links section - simply enter performance diagnostics in the search.
