Why you need sports testing and how to choose the right one

Sports testing is an important stage of preparation for competition for representatives of cyclic sports. To make the training process as effective as possible for you is one of the tasks that sports testing solves. Today you can find several varieties of sports testing. MySportExpert partner Jan Bravy, a sports physiologist and trainer, will help you understand their peculiarities.

FTP-test

What is an FTP-test?

A classic FTP-test is a test during which work is performed on certain zones for 20 minutes. In the classic version, the same power or tempo must be maintained. It is important to choose a load that you can handle. Deviations of 3-5% are allowed.

At the beginning of the test you give a certain indicator and at the end you get the same. This is the main limiting factor of a classic FTP test.

Why do you need an FTP test?

This type of test is used to determine the power of an athlete: what pace or load he is able to maintain for an hour. To do this, the result of the FTP test is multiplied by a coefficient of 0.95 and an approximate value is obtained. It is usually close to the actual value, but it may differ significantly from it. It all depends on the athlete’s specialization and characteristics. For example, sprinters are powerful and physically developed, while distance runners are lean and hardy.

For beginners who do not yet know their own capabilities, the FTP test can be a limitation. But for advanced athletes, it can help them determine their condition and readiness for training, and the coach can deduce the relationship between power and time – the so-called power profile (or speed profile for running). With the help of this data it is possible to build preparation for competitions in the most effective way.

How is an FTP test conducted?

During the FTP test, lactate values are taken at the 5th and 20th minute – a product of cellular metabolism, which may be present in the body in the form of lactic acid or its salts. The first 5 minutes is the warm-up phase and the next 15 minutes is work.

It is important that during the test, the difference in blood lactate does not vary by more than 1 m/mol per kilogram of weight. A greater difference means that the athlete has exceeded his/her physiological capacity. A lack of change indicates insufficient exertion.

Treadmill test with gas analyzer

What are the features of a treadmill test?

To obtain relevant information about the state of the athlete, testing with a gas analyzer should be carried out when the subject is well prepared physically and feels rested.
This test differs from the FTP test by an additional indicator – the level of oxygen consumption. And the intake and analysis of lactate is carried out depending on the specialist and the laboratory.

How is the treadmill test conducted?

Unlike the FTP-test, during this type of testing, the load is periodically changed, while continuously monitoring the main indicators: heart rate, oxygen consumption, power and lactate content.

The treadmill test is used to determine the transient parameters of the catheter: when the aerobic threshold (AEP) occurred, when the body switched to fat burning, at what point the anaerobic threshold (PANO) occurred, when lactate stopped being produced and acidification began.

This test can be performed until failure, so you can know your limits: maximum oxygen consumption (MOC), heart rate and power thresholds. Knowing these limiting indicators, a competent specialist will be able to understand what inhibits your training, and what is the base on which to build.

Which test should I choose and how often should I take it?

Treadmill test with gradually increasing load is good because it can be done by anyone – both beginners and professionals. And the results obtained will help you to build your exercise system more effectively. While the FTP-test is suitable for experienced athletes to make a kind of snapshot of the current state.

As for the frequency of testing, in general, it is enough to conduct it once a month. However, if you go deeper into the training process, you can take the tests at the beginning and at the end of each block. This will allow you to evaluate which parameters and how they have improved, how much your endurance has grown, and also help you build interval work to improve your results (for example, after the base period and before speed work).