So last week, I visited Jason Battle (Performancecoaching.Me) and was put through my paces at his place.
I took my Canyon Speedmax CF race bike and we used that for the RAMP Test.
Quite a painful experience, I must say! The ramp up of power was linear and steady, but the 'burn' does suddenly creep up on you, and failure is just a heartbeat away, at that point. At regular intervals, Jason took blood samples (Left hand) for recording of Lactate Levels, and this data was recorded, to calculate my LTHR.
Using my own bike was good, as this is the exact position I'll be racing in, plus, the power figures produced will be from my own Quarq, so no issues with different calibrations of other equipment etc... Another 'bonus', was that my FTP had gone up almost 30W!
We then sat and had a good chat over a cuppa, as I rested and prepared for the run test.
For the running RAMP Test, I used Jason's in-house treadmill.
Same protocol as the previous test was established. Jason would control the speed of the treadmill, increasing the speed and taking further blood samples as per the RAMP Test schedule. This time, using the finger tips of the right hand. A similar scenario played out... Starting with a gentle run, this gradually increases in speed and intensity until, faced with the imminent failure to continue, I grabbed the side rails and jumped, to put my feet on the side supports. Jason slowed the speed and I stepped back on, to complete a warm down.
Whilst with Jason, we discussed how to interpret the data and the various ways to use the data gained from the tests. A very educational and helpful few hours (including the testing), which will undoubtedly lead me in to 2016's season ready for my Long Course races, and also both faster and more powerful, than before.
A couple of days later, I received my results from the tests and although very happy with what I got, I was somewhat surprised at the running graph.
This was followed up by a phone call, with Jason explaining all the graphs and results to me and debating which types of session would benefit my 'type' of athlete.
During the run, it is clear that almost immediately, I begin to burn sugars! Just starting, yet it would appear my body switches both energy sources on. A few minutes later, it realises that I don't need the sugars, yet, so switches that off and you can see the dip (red line), where I return to aerobic state, before ramping up at the end, as I go back anaerobic.
This was definitely something that I couldn't have picked up on, without testing. Consequently, I now have to restructure my run training, to encourage my body to leave sugar stores alone, until really needed, much later in my run.
So, although I was happy to have done the tests, to get my 'Max limits' set out, it was a real bonus to have picked up on this unusual Lactate behaviour!
Following on from these tests, performed on the 12th November, I was offered an opportunity to attend a local college and do a further RAMP Test, this time recording my VO2 Max. This has always seemed like a 'black art' to me...
I regularly perform VO2 Max intervals, to increase (hopefully) my efficiency, and my Garmin 920XT has a setting that can 'tell' me my VO2 Max, but how is that possible, when it clearly isn't attached to anything near my lungs!?...
So, yes, this was definitely something I wanted to do, too.
So, on Wednesday, 18th, I went trooping off to Easton & Otley College, to meet Russell Board and a team of his students.
Again, the protocol was explained and each student took up their respective position at various pieces of equipment.
This time, after warm up, the power steadily sloped up. One student took blood, for Lactate Levels in my blood, one enquired every minute, as to my RPE, choosing from a preset list, while two others sat ahead of me, watching a laptop screen, and they all voiced encouraging comments as the power wound up and the effort levels increased.
Again, it was a good experience, and I was pleased to hear that my VO2 Max was scored at 47, which for my age, put me at the top end of excellent, on the tables they use.
The new FTP has already proved quite a challenge on my last turbo session! Very surprised at how much effect it has made, but that could also have been down to the previous days testing, or the onset of the cold that I am now trying to recover from.
Over the next few days, I'll complete my training schedule for the coming season, then post back up here...
