The Third Coast Training metabolic assessment can help cyclists perform and train better in the following way.
The assessment will tell you where your Anaerobic Threshold is.
Your AT is your highest sustainable exercise intensity expressed as a heart rate. It will tell you how aerobically efficient you are across your aerobic base, having a wide and efficient aerobic base is critical for performance, particularly on longer distance rides.
It will tell you how many calories you burn on your rides so you will be able to fuel up effectively for your training rides and races.
With this information we will be able to prescribe training programs to get real results.
With this valuable information and correct training regime your body will make adaptations which will improve your aerobic capacity and efficiency, help move your anaerobic threshold higher, train your body to burn fat as a preferred fuel.
As your aerobic capacity and effiency improves you will notice how much easier the climbs become, you will be able to recover quicker after high intensity efforts. You will shed any unwanted excessive pounds.
As you improve your anaerobic threshold you will notice how your speed increases.
So if you don't want to be dropped on the climbs then book your assessment today.
Bring your bike as we'll be testing you on it. If you have a Mountain Bike or a Hybrid Bike make sure to have a slick tire on the rear wheel (smooth).
Do not exercise the morning of the test or within 24 hours of the assessment.
Do not perform a hard workout within 48 hours of the test.
Do not perform a workout exceeding 90 minutes within 48 hours of the test.
Don't eat or drink (except water) or use tobacco for at least 3 hours prior to the test.
If you are taking beta-blockers, you should should schedule the test at the time of the day that you typically exercise, if possible.
If you take insulin and your fitness test is scheduled in the morning after a 12 hour fast, wait until after the fitness test to take your insulin. Take all other medications as usual. Bring all your medications with you to the test.
Must be "healthy" for at least 1 week prior to assessment
(women only) must avoid assessment during menstrual cycle
You will be asked to read and sign an informed consent that explains the purpose, benefits, and risks associated with the test. You will be given an opportunity to ask questions.
You will complete a brief health history survey to help determine if it is acceptably safe for you to be tested.
The fitness professional who is administering your test will explain the test procedures to you in detail, including how to communicate during the test.
Your heart rate and blood pressure will be measured at rest. Your height and weight may be measured.
Please read the Par-q at bottom of page. If any answers are marked yes please bring a Doctors note stating you’re cleared for vigorous exercising.
During the Test
A comfortable breathing mask will be placed over your mouth and nose. The air you breathe will be the air present in the room. You will need to breathe through your mouth only. Tubes from the facemask are connected to the VO2 P.A.S., which will analyze the air that is exhaled while you exercise.
You will begin at a predetermined work load based on your current fitness level.
If a multiple stage test is used, the technician will monitor the time in each stage, take your heart rate, and adjust the workload as you progress through the test.
You will be monitored closely during the test. The fitness professional will ask: "How are you doing?" But, don't wait for him /her to ask how you feel if you feel if you are feeling badly in any way. Let the fitness professional know immediately if you are having problems.
After the Test
When the test is completed, you will continue at an easy intensity to cool down for a period of approximately 3 minutes. The cooling period allows your heart rate to gradually return to the normal range. Occasionally, the fitness professional may help you off your Bike immediately when you finish the test and have you lie down.
You will be given the breathing mask that was used during your test to keep for use with any repeat tests you may have in the future.
You will be provided with a multi page written report that explains your results in an easy to understand manner
You'll be able to access to your data online and with follow up tests see your trend.
Included is a six week training plan. Your training plan is built according to your availability and training zones based on your current fitness status.
