Testing and Assessment
Power training will form the basis of riding at Cycle Zone and there is no better way to determine accurate power training zones and to benchmark yourself in terms of current fitness. Functional Threshold Power (FTP) is derived from a 20 minute maximal effort a bike trainer and used to calculate your power to weight ratio as well as your power training zones and used during allCycleZone sessions. FTP can be re-measured periodically as fitness improves.
Ramp tests are shorter in duration than the FTP test. This test will determine your maximum minute power (MAP) which can also be used to determine power training zones and a predicted power to weight ratio. A ramp test is great if you are currently unconditioned and unable to complete a full FTP test successfully.
A power profile will accurately determine your strengths and weaknesses on the bike by completing a series of small tests on a bike trainer. By looking at the event or type of cycling you are most interested in and the demands posed by your particular discipline, we can clearly see your strengths and weaknesses and why you might be ‘hitting the wall’ at certain points in your event. We can then help you train your weaknesses.
Like all endurance sports, technique is key, in cycling this comes down to the efficiency of your pedalling technique. Pedal scan is a simple test performed on the CompuTrainer to give you visual feedback on how to make sure you pedal most efficiently. Along with drills and techniques provided by the coach, your pedal stroke can be improved and committed to ‘muscle-memory’.
For endurance sports, oxygen utilisation is essential for energy system efficiency, therefore the measurement of VO2max (maximal rate of oxygen ventilation) is a well-known test to determine maximal efforts by monitoring gas exchange and utilisation.VO2max has a genetic ceiling, but most people have not reached their full potential. Re-evaluate your fitness ceiling and goals after assessment in the Performance Clinic.VO2max testing is always done in combination with Lactate threshold testing for best results. VO2max tests are re-done 2-3 times per year with more intermittent lactate threshold tests every 8-12 weeks. It is also possible to obtain key information through a VO2 sub max test.
Metabolic changes provide us with a snapshot view of what is actually happening inside your body during exercise. Lactate monitoring provides us with this look inside to measure changes on a metabolic scale through small blood samples. Lactate can be measured in conjunction with a VO2max test or in isolation to provide accurate information on training intensity and physiological change.
Utilising our gas exchange analyser and related software, we would perform the Exercise Test on those whose main aim is to lose weight. Full exercise exertion is not necessary during this test and can be performed on those who are currently unconditioned. The aim of the test is determine Target Intensity Zones and in particular determining an accurate fat-burning zone. Knowing your body is the first step rather than relying on industry guidelines or historical percentages of maximum heart-rate.
Utilising new technology we can measure your muscle oxygen saturation levels. Muscle oxygen monitoring can be done in collaboration with any of the following tests mentioned above: FTP, Ramp Test, VO2max and Lactate threshold. Muscle oxygen monitoring is also the prefect tool to determine training zones for you if you are not allowed to do a maximal test for any medical reason, making this an ultimate sub-maximal testing tool.
UtilisingInBody bioelectrical impedance scales which are the most accurate of their kind measured against DEXA, the gold standard. Body weight in isolation is a vague and almost useless number to work with. What really counts is what contributes to your overall weight in terms of muscle mass, fat mass, organs, bones and fluids. Examining segmental components of the body assists with identifying weakness, imbalances in the body and injury prevention.
In conjunction with eating the right foods, we also need to eat the correct volumes to suit our resting and exercise metabolic rates. After all, we are not all the same. A calorie-burn test is a non-active, fasted test done to measure what your individual metabolic rate is. This information will assist you and your Dietician to help your body be fully nourished at the same time as achieving your weight management goals.