GPP Endurance offers different tests to help our athletes achieve their goals: Lactic Acid Threshold Testing for Bike and Run with or without a blood analysis as well as a Functional Threshold Power Testing.
GPP Testing Services:
- $60 Lactic Acid Threshold Testing for Bike and Run
- w/ blood analysis +65
- $40 Functional Threshold Power
Utilizing these tests determines:
- Lactic Acid Threshold
- Heart Rate Training and
- Racing Zone for Bike and Run
- Decoupling Factor
- Regression Rates
- Functional Threshold
- Power (Bike)
- Functional Threshold
- Pace (Run)
- Cycling Power Zones
- Running Pace Zone
GPP utilizes these tests to establish training zones, objectively measure progress, provide the earliest indication of potential training problems, and to find out what your limiters are. Finding out what your limiters are is critical for knowing what workouts to program for the individual. As an example, let’s say an athlete is three to four weeks out from an “A” race.
Typically this would mean that the athlete would have workouts targeting speed in their endurance. If we performed a bike decoupling test or regression rate test at that time and the results showed that the athlete needed more base work, it wouldn’t make sense to be working speed since speed isn’t the limiter. At GPP, we always want to be targeting what’s holding the athlete back at all times so we can program the workouts for peak performance on race day. At GPP, we are minimalist and by knowing the athletes specific limiters, and focusing in on the optimal workouts to target these limiters, we can reduce the overall workload of the athlete and eliminate workouts that are not needed (Junk miles).
Lactic Acid Threshold Testing
What Is Lactate Threshold?
Lactate, your body’s buffering agent, neutralizes the acid that builds up in your legs and makes them burn during heavy exertion. The harder you work, the faster acid accumulates. Eventually, your muscles generate more acid than you can neutralize and your searing muscles force you to ease up. The point at which you begin to accumulate acid more quickly than you can dissipate it is your lactic threshold.
In the not too distant past, maximal oxygen uptake (VO2max testing) was viewed as the key component to success in prolonged exercise activities. It is now known that lactate threshold is the most consistent predictor of performance in endurance events.
Lactic Acid: The Test
At GPP, we use a proven protocol of increasing resistance (watts for cycling) or speed (running) over a set amount of timed intervals. During these increasing resistance or speed intervals, a very small drop of blood is sampled via a finger prick, and the amount of lactic acid in that sample is measured by an electronic blood meter. The heart rate is noted at each interval along with the athlete’s rate of perceived exertion (RPE) until they have reached their Lactic Acid Threshold (LT).
Lactic Acid: The Results
Using the test results, Heart Rate Training Zones, Power Zones (bike), and Pace Zones are established. The coach and athlete utilize these zones for training and targeting limiters. Future tests will compare the results to chart growth in fitness.
Functional Threshold Power
FTP for Cycling
Functional threshold power (FTP) is the maximum average wattage that a cyclist can sustain for a one-hour time trial. The FTP is similar to threshold heart rate over a similar period of time, though FTP is more consistently reliable than threshold heart rate.
FTP: The Test
At GPP, we use the Critical Power 30 minute test. This is a proven protocol used to find the wattage (power output) that corresponds to your lactate threshold. First, the athlete is put through a 30 minute warm up. After that, the athlete performs a 30 minute time trial at maximal effort. During the test, we measure heart rate, distance, wattage (power output), speed, and regression.
FTP: The Results
Our goal for the athlete is to progressively increase functional threshold power over time – peaking for goal events throughout the year. We also use regression rates to find the athletes limiters to better target and program workouts. The FTP test also provides us with race pacing so the athlete is not over or underperforming on the bike during races.
Test results provide a benchmark of:
- Heart Rate
- Regression Rate
- Future tests will compare the results to chart growth in fitness
The results also provide:
- Power Zones for training and racing
- Heart Rate Zones for training and racing
- Regression rates to target limiters