This week was an R&R training week, so today I did the first CTS Field Test of the year. While the idea of period all out testing to track progress isn’t a Chris Carmichael invention, his test is very well suited to cyclists. I’ve written previously about the Cooper 12 minute run which is well established and even normed for age groups against VO2Max.
The CTS test for cyclists consists of a warm up, a three mile all out effort, a rest (returning to the start) and a second all out effort. The average heart rate that’s the higher of the two efforts is used to estimate Lactate Threshold Heart Rate and Anaerobic rate to construct training ranges. One of the nice aspects of the two trial test is that it gives one a chance to repeat if the first effort isn’t really maximal and it also provides insight into muscular endurance if the second effort falls short of the first. According to Carmichael, they should be pretty similar.
Subjectively it was interesting. On the first effort, my heart rate rose to about 167 BPM and just stayed there. I was breathing regularly and loudly but in a well controlled manner. My legs just didn’t seem capable of pushing the heart rate higher toward the end. My average HR 164 at an average speed of 17.7.
The second effort was much harder. My heart rate was pegged lower at about 164 and my legs just wouldn’t work hard enough to push my heart rate up any higher. I did get my breathing ragged toward the end, but overall I was breathing just a notch easier. My conclusion was that I didn’t have the muscular endurance to push as hard a second time. My speed on the second dropped to 17.4 and average heart rate was 161.
It’s interesting that the numbers- speed and heart rate seem relatively small compared to the big subjective difference I felt. It’s an indicator though that I probably can improve by working on muscular endurance.
And am I more fit than last year? Last year I tested a bit earlier- April 2. I only felt comfortable with a single effort. My average heart rate was 154.7- substantially below the first test this year. Average speed was 16.5 mph.
So training over a year allows me to work for longer periods at higher heart rates. I’m faster over the measured course. It’s nice that I’m actually better than I was at the last test which was Sept 18 last year, showing that I should be on track to be fitter than last year even looking out 6 months.
