About
We are excited to introduce this new cutting edge testing protocol to Northern Nevada endurance athletes. If your goals races are 4-6 plus hours, this testing will provide the specific heart rate, power and/or pace to further focus your workouts and maximize your training investment.
An important predictor of your ability to finish strong in longer races is how well your body utilizes fat as a fuel source. During a race or even a long training session, it’s impossible to ingest as many calories as you are burning. As a result, your body depends on breaking down fat to get more energy. If you find yourself bonking during an event and /or having gastrointestinal distress during races, our performance metabolic efficiency assessment will give you the information you need to improve your fat utilization.
At the end of this test, you’ll precisely know:
1. Caloric expenditure at various heart rates and intensities
2. How to preserve carb stores in order to decrease the amount of fuel replenishment required
3. How to increase fat as fuel, so you can perform workloads faster, longer
Metabolic Efficiency Test example
What to expect
NOTE: THIS IS A LONG TEST THAT INVOLVES BREATHING IN AND OUT OF A FACEMASK WHILE EXERCISING FOR APPROXIMATELY 1 HOUR
Think of testing as a quality training day, treat it with motivated intention in order to produce the best results. The following testing preparation and protocol is relative to each individual’s circumstances – for example, current training regiment, fitness, goals, etc.
- Rest or very light activity two days prior to testing
- Testing takes place in the lab either running on the treadmill or cycling on the compu-trainer
- Requires fasting 2-4hours prior to test with no stimulants
- Prior to the start of the test
- Tester places a heart rate strap around the chest
- Tester places a breathing mouth-piece held in place with a head piece
- Tester places a nose piece to inhibit breathing through the nose
- Testing
- Warm-up at easy pace for five min
- Intensity incrementally increases over work durations of five minutes
- Cycling example
- Test starts at 50 watts
- Watts increase 10-25, watts every five minute
- Running example
- Test starts at 6mph at 1% grade
- Speed increases .5mph with gradient remaining steady, or gradient increases 1% with speed remaining constant, every five minutes
- Data collected at the end of each incremental stage of intensity
- Respiratory Exchange Ratio (RER) computerized data collection
- Perceived rate of exertion (PRE, on a scale of 1-10, 1= no effort at all; 10=maximum effort
- Heart rate computerized data collection
- Lactate level done by analyzing blood from an ear poke
- The test is a submaximal test and will end below your anaerobic/lactate threshold
- Cycling example
- Total time of test usually 50-70 minutes
What to bring
- Clothes – running or cycling
- Shoes – running or cycling
- Equipment – if cycling – bike
- Towel
- Water bottle
- Gu or quick energy – optional
- Dry clothes to change after test
Test costs
Performance testing (includes lactate testing)
First Test: $200
Subsequent Tests: $150
