TT’s and Benchmarking

Written By Peter Clifford

INTRODUCTION

Testing and benchmarking. Worth it ? Well it’s an individual process, but I highly recommend using TT’s and power tests to guide your training and racing.

WHY TEST ?

  • Tracking progress

  • Checking training zones

  • Mini practice for races (preparation and execution)

WHAT DO WE TEST ?

Thresholds are our main target so we can establish reasonably accurate training zones. However threshold tests can be long, are sub-maximal, and as such prone to inaccuracy. Plus they are hard to repeat. It is known that shorter maximal tests are a better option as we can get Vo2 data and apply algorithms to get reasonably accurate thresholds from that.

HOW DO WE TEST ?

  • We do short, repeatable TT’s or power tests that arent too onerous and can be completed successfully.

  • Swim is the Critical Swim Speed (CSS) Test. This is two time trials over 400m and 200m respectively. They are usually done the same day (although not entirely necessary) and applied to a formula that projects a pace you could hold at threshold. This is like an FTP for the pool and we can gauge session intensity off this pace

  • Bike is a Ramp Test avaliable on any of the virtual training platforms. This is a ramp to exhaustion Maximal Aerobic Power (MAP) test in which we get your 1min mean maximal power to establish Vo2max and then we can draw down your FTP from that number as an algorithm.

  • Run is a 2.4km Time Trial. We get your time which gives us a Vo2 and a Vo2 pace. Then we can apply an algorithm also for a run threshold pace.

WHEN SHOULD WE TEST ?

  • Anywhere from 8 weeks to 14 weeks is a good guide.

  • You need a decent amount of time for a training block to have an effect

  • Before a race is handy so you can plan your race according to current levels. Also you can. look back post race and see where your racing paces were placed

  • At the start of a block / after a break can be helpful as you might need to adjust your zones so you arent working to your higher levels at the end of your peak race block.

WHY NOT THE LAB ?

  • For simple, regular benchmarking tests, labs are expensive to visit and tests are completed in unfamiliar environments. They are done on lab erg bikes and treadmills.

  • Field testing is a practical alternative and one can argue analternative that is more real world.

PROBLEMS

  • The mental challenge of not cracking a PB

  • Hot or humid weather can decrease performance

  • Fatigue from training

  • Time of the year with respect to being just after a big race or season.

BENEFITS

  • Small tests help guide us on our journey. They give us signposts of where to correct and realign

  • It allows us to practice the process. A test is just a very short race after all.

  • Doing these little tests reduces pressure as you will know where you are at and wont be presented with surprises on race day.

  • You will be able to be much more confident on race day knowing exactly where your current level is.

APPLICATION TO TRAINING

  • If you PB’ed a test we automatically adjust thresholds and zones

  • If you went backwards on one test we leave zones and thresholds as is and self correct.

  • If you went back two in a row we consider adjusting

APPLICATION TO RACING

  • Over time you will be able to use your thresholds as a guide to your race modelling.

  • The better performed athletes may not have higher thresholds than you, they may just be able to, through practice and a smart nutrition plan, be able to race at higher percentages of their threshold.

TIPS TO TEST WELL

  • Know when tests are coming so you can do your pre-session nutrition and be well prepared for the challenge.

  • Get others around you. Grab a mate or two if you can’t get to a squad session and push each other.

  • Don’t get worried by changes in performance. They will come around.

  • Do be guided by those changes and perhaps even a little bit motivated

Peter Clifford
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