Fitness testing for cyclists

Fitness testing for cyclists

In this series on cycling specific fitness testing we look at some of the important considerations in designing a testing programme that meets your specific cycling needs. The first article examines the importance of obtaining good quality, reproducible data and provides some vital tips to help you obtain the best possible information about your training progress. In Part 2 we take an in-depth look at specific tests and the various aspects of fitness they measure.
Â
Fitness testing for cyclists Part 1: Considerations for Fitness testing
In a previous article we considered the importance of planning training to achieve peak performance in that ‘big event’ and how a key part of the process is evaluating progress towards a goal and then incorporating that information into the next cycle of planning. This cyclical process is crucial for athletic development as it enables both coach and rider to identify strengths versus weaknesses and to learn what works and what doesn’t.

In sport there is some truth in the adage that ‘the best measure of performance is the performance itself’, however, anyone who has competed knows that this isn’t always the case. We may have experienced those races where we have fantastic form but a puncture or mechanical problem at an inopportune moment ruins any chance of success. This highlights the issue that although a race performance can provide an indication of a rider’s progress it doesn’t always provide a completely objective measure and this is where fitness tests are useful.
In order to get the most from a fitness testing programme it is vital to first consider how you are going to obtain good quality data. To achieve this any test you choose has to be valid (it measures something relevant to performance) reliable (it can be easily reproduced) and have a good degree of accuracy (the data is close to the true value).

Validity
Cycling comprises a wide range of disciplines where optimal performance is defined by a unique set of characteristics. In endurance events the development of the cardiovascular system is paramount, but in events such as road racing, cyclocross and cross country MTB the rider has to inject sudden bursts of power to follow or make attacks. Consequently a testing programme has to include some measures of cardiovascular and metabolic conditioning (e.g. VO2max, efficiency, maximal aerobic power, blood lactate profile, critical power) in addition to tests of anaerobic conditioning and explosiveness (e.g. anaerobic capacity and peak power). It is also worthwhile including some performance orientated tests such as time trials or a power profile test as these more closely resemble real world cycling conditions. This is an even greater consideration in cross-country MTB or cyclocross where technique is crucial and the regular inclusion of a timed lap over a technically demanding circuit can provide valuable feedback.

Reliability
Choosing the right combination of tests helps to ensure the data are a valid reflection of a rider’s performance potential but we also need to take care that the changes we observe from testing are true changes in fitness and not random ‘noise’ generated by inconsistent conditions. Although field tests have greater real world validity they can be influenced by the weather, traffic conditions and equipment choices. Laboratory tests afford greater control but similar to field tests are still susceptible to the effects of motivation, diet, prior sleep and prior training.

In order to maximise reliability it is vital that tests are carried out in controlled conditions that are as reproducible as circumstances permit. For example, field tests should be conducted on the same road, bike and tyre pressures and in similar weather conditions. The rider should be well-rested before undertaking a test and should consume a standardised diet free from stimulants such as caffeine. Of course one cannot control everything and there are those days when a rider is ‘up for it’ and performs very well versus those average or even downright awful tests. But overall if everything is done well reliable trends will tend to emerge.

Accuracy
Finally, the accuracy of equipment is very important, particularly if you want to compare yourself to others. Anyone involved in science or engineering will attest to the fact that good researchers will spend an enormous amount of time calibrating their equipment to ensure that it is giving as close to a true reading as possible and that even the best and most expensive instrumentation sometimes has issues. Of course, if you purchase a power meter, heart rate monitor or GPS bike computer then you are unlikely to have any way of knowing how accurate it is. But this may not be a problem if you use the data from the same device to monitor training over time because it is still possible to observe changes in fitness, albeit the numbers might have some bias.

Where this can become a bigger issue is if you are using a number of different devices during training (e.g. two or more bikes each with a power meter) and you want comparable training files. If you are confident with maths you might want to plot data from one device against another and calculate the bias, but this is time consuming and you will still have data on your training software that isn’t entirely comparable. A pragmatic approach is to read a number of good online reviews before purchasing your equipment and then be prepared to spend a little more money to get something that is known to be more accurate and reliable whilst still being conscious that even the best devices will have some level of error.

Some manufacturers claim their power meters never require recalibration whilst others recommend their devices to be serviced and recalibrated at regular intervals. If you have one of the latter you should adhere to the service and recalibration intervals to have peace of mind that your device is providing sound data. But a word of warning, ‘zero-offset’ and a full calibration are different things. Most devices require a ‘zero-offset’ to be carried out prior to a ride and this procedure simply ensures that the power meter reads zero when the pedals are not turning.

In summary, there are a number of important considerations when devising a testing programme. Firstly, ensure you choose a range of tests that are representative of all the qualities required to perform well in your chosen cycling discipline. Secondly, ensure that you can reproduce the tests under similar conditions each time you do them. Finally, invest in the the best equipment possible to collect your data and get in the habit of checking it for accuracy, or having it recalibrated if necessary.