One thing that I love to do within a training program is use a set of fitness tests that are done regularly. The value that fitness tests offer a runner or triathlete is an honest understanding of where they are are in comparison to where they need to be to meet their goals.

What is a fitness Test

There doesn’t have to be anything extremely technical about the tests, but they need to be repeatable. A few posts ago, I talked about getting my VO2 Max and Lactate Threshold analyzed in the lab at the University of Cincinnati. Those test are informative for a geek like me, but they are often not practical for the average runner due to the complications of getting into the lab often enough (not to mention, the cost).

A few of the fitness tests that I use in my triathlon season are the following:

* –> 3 Mile Aerobic Run w/heart rate
* –> Thursday 6.3 mile group run w/heart rate
* –> 10 x 200 yard main set
* –> 4000 meter time
* –> North Middletown Bike Ride w/out and back, heart rate/time
* –> Valley View Ferry Climb time (2mile climb)

I have written about these test previously here. As you can see there is nothing extremely difficult in setting these tests up. Some of the tests are routes that I normally run and I just track specific data with each workout.

The one that I pay a lot of attention to early during a training program is the 3 mile aerobic run workout. Currently I run outdoors at a specific heart rate (+/- 3 bpm) and monitor the time it takes me to run the same route. What I’m looking for is a faster time while having a similar heart rate. You might say that I’m trying to get more “output” for the same “input”. One thing to pay attention to is other variables that can impact heart rate that could skew results; things like weather and nutrition can influence heart rates too.

The North Middletown route that I ride is a similar situation, although it is a much longer duration. What I like to compare here is not only results and data from time to time, but the data from the first half of the ride to the second half of the ride. A fitness test ride like this would be incredibly valuable if you are a rider that trains with a power meter.

The one suggestion that I have is that you don’t use the routes and tests as your everyday training protocol. I like to include them every other week or every third week. This time period keeps an athlete from being too encouraged or discouraged by a single workout and keeps the workouts available for monitoring periodic improvements.

How the fitness test may change as the season progresses?

The tests that are listed above are targeted at testing the development of swimming, cycling and running fitness. Knowing that your fitness is improving is important, but at some point during the training program an athlete that has performance goals needs to test their current performance ability.

In a half-marathon or marathon program, I normally insert shorter test races to measure performance. It is important that the athlete treats these races like they would their main race. That means they use a similar nutrition pattern and pre-race schedule.

In Louisville, Kentucky, they have a series of races called the Triple Crown of Running Series. It includes a 5k, 10k and 10 mile race. Those races build very naturally to the Derby Festival Half Marathon or Marathon. One thing that a runner can do is take their race times in a series of races and insert them into a VDot chart to estimate their predicted race times.

While the charts are not infallible, they do provide a good sense of what your expectations could be as you start to prepare your race strategy. A good sign that I like to see in the results of these races and the resulting “predicted time” is as the test race distance increases, the closer to your desired race goal time it is.

I have written about predicting race times before. You can see that post at - Predicting Running Performance.

In triathlon, it is just as important to have race simulation rides and brick workouts to base your race strategy on. This past summer, I shared a series of 3 simulation workouts that I completed in order to establish my Ironman Wisconsin strategy. Here are links to those workouts:

1. Race Simulation and Nutrition - 2007 #1

2. Race Simulation and Nutition - 2007 #2

Why it is important to have this knowledge before you start your race?

If you have read my “Einstein, Relativity and Triathlon” post then you know that I believe it is important to ground yourself in reality and not fantasy. It is also valuable during a race to know what you are able to do so that you don’t get caught up in the excitement that surrounds a race and try something you are not prepared for.

Sometimes this can be a difficult thing for an athlete to do. All summer last year I worked hard to improve my fitness and skill on the bike. Using the fitness tests I mentioned above (North Middletown Ride and Valley View Ferry Climb) I saw improvements. So when it came time to insert my simulation rides and brick workouts, I was frustrated to discover that I wasn’t going to be able to ride as fast as I was planning on.

Heading into the final phase of race preparation, I was hoping that I would be able to ride in the mid 5 hour range on the bike. During my test rides, I was consistently at a 6 hour to 6:20 ability, with any ability to run off the bike.

While this knowledge was disappointing, it was a key factor in setting up my race strategy. It also allowed me to remain sensible during the Ironman and left me with the ability to have a decent run.

Summary of the key points

1. Fitness tests are a great way to evaluate your training in order to make sure it is benefiting your development. Fitness Tests don’t have to be elaborate.

2. Test races and simulations are valuable to creating a sensible race strategy and race expectations.

Hopefully some of these ideas will help you along your journey of endurance!