Metabolic and Threshold Testing

Well I finished my annual metabolic and threshold testing sessions.  Last year I did an LT test for the run only.  This year I decided to do it for both the run and the bike.  I also threw in an additional base metabolic rate test.  The tests were performed by Rob Lockey at Optimize Endurance Services who provides very thorough testing and results at a reasonable rate.  I paid $250 for all 3 tests versus $145 last year for just the run test up in Boulder and that was with a $100 coupon from my friend Barb.

Anyhow, so why does someone get said tests?  Primarily to know where we are today and the best way to get where we are going.  Triathletes and endurance athletes are primarily guilty of working too hard on their easy workouts and too easy on their hard days.  This leads to way too much time spent working out at the level where we already are our strongest and most likely race at.  Needless to  say that leads to the unenviable plateau.

So with the tests we can figure out what the appropriate efforts are based on heart rate and bike wattage.  I started 2 Saturdays ago with the base metabolic test.  This test simply tells you how many calories you burn sitting around.  It was valuable for me because based on my weight and age my base metabolic rate estimate was 10% lower than the test showed I actually burned.  The test requires a 12 hour fast and then 10 minutes of lying down and breathing into a tube that analyzes the composition of the breath you exhale to determine calorie burn.  After reviewing my nutrition log and considering the test Rob and I determined I need to eat more carbs and fat as well as more overall.  This has helped me sleep better and go harder on my workouts and I have actually not gained any weight with the increased intensity.

The following Tuesday I headed back over for the Lactate Threshold test on the bike.  The test involves warming up and calibrating the machinery for about 10 minutes.  9 minutes in we take the first blood sample from my finger tip.  Rob notes my heart rate, power output and blood lactate level.  We then continue this process of pricking my finger every 3 minutes with increasing tension on the bike.  Finally when we reach the point of no return we take the last reading and begin a cool down.  After 10 minutes of cool down we take one last reading.  So the result was a 220 watt threshold power and 147 heart rate.  This was about 30 watts below an interval workout I did at home and we considered my trainer was off.  But upon a little digging we determined it is being driven by my recovery rate.  Namely I recover from hard efforts very efficiently.  From my peak of 10.5 moles per liter of blood lactate I was able to clear 7 of that lactate down to 3.5 in 10 minutes.  So on intervals I can average a higher power output than a steady climb.  This will be useful on a hilly course.  I can power up a hill and recover on the back side.

A week later I went for the run test.  Same idea with a prick of the finger and blood sample after 9 minutes then every 3 and a 10 minute cooldown.  Here the results showed more efficiency with a lower blood lactate during the initial ramp up and a 7:12 pace at 155 heart rate.  This basically is the pace I should be able to run for about 2 hours, a little less for someone just starting out in training.  In other words as fitness improves the longer we can sustain threshold pace especially with proper fueling and training the stomach to digest food at pace.  Rob projected a properly tapered marathon time in a couple weeks of 3:20 which seems fast but makes sense given the effort I've put into running lately.  My VO2 max on this test was 61 which is in the top 1% and gives me confidence with my potential for hard work.  It is also out of whack with my bike which came in at 45 and although the bike is always lower (less muscle mass used on a bike) it should be closer.

So with solid bike work I should quite realistically be able to lift my threshold wattage up to 270.  Bottom line, proper swim technique, a 270 watt threshold output and about a 10 minute faster straight marathon time (IM marathon should be within 20 minutes of your straight time otherwise it is bike fitness that is lacking) put all my goals for Ironman Lake Placid within reach!  Time for me to get after it!  If you are looking for proper training zones, go see Rob!

Happy Training!