Test Results

betty-1953-pram-race

Skip to the bottom of this article for full details on the run test results. 

Yesterday Hugo and I did a 10km run test to fine tune my goal for an early spring 1/2 marathon and to help shape my winter training. With a time of 50:56 for 10km (or 5:05/km), I can generally predict that with a training plan of about 5 hours a week (running and weights included), I can expect to have a race time of between 1:55 and 2:00 hrs. I know this because of the information I have in my training log (years of training information) and a good understanding of my abilities as an athlete.

But I won’t stop there. In 6 weeks time I will run another 10km test and revisit this goal. 2 weeks after that I will run a 15km test and then with three weeks before the race I will do one final test of 15 km. Based on the results of those tests I will update my goal to be more aggressive (if I can get more training in), the same (I hit a bit of a plateau) or slower (running with a baby changes the game a bit).

Key to any conscientious training plan is to test regularly so that training and goals can be adjusted accordingly. Below are a few examples of tests you can try.

Road Cycling Test Examples

  • 20 minute functional threshold test using power and HR – predictor for functional threshold power
  • Favourite middle distance hill repeat – fitness check in

Mountain Biking Test Examples

  • 20 minute functional threshold test using power and HR – predictor for functional threshold power
  • 30 minute technical ride – predictor for XC performance
  • Favourite middle distance steep hill repeat – fitness check in

Swimming Test Examples

  • 5 x 100 m all out sprint – average time from the five as a possible predictor for 200m performance
  • 1000m time trial – total time as a predictor of 1km, 1.5km and 2km performance

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The run test.

A beautiful sunny day, I couldn’t ask for better conditions. The course was a predetermined 10 km with rolling terrain and a surface that changed a bit. The bonus of running with a chariot means that I have somewhere to hold a water bottle and so I know that I will have no need to stop at the aid stations. The run started well, off to a quick start, but I had to deviate from my original course due to construction. This took me instead to a pancake flat but exposed course with a few stop lights. I was determined to get the test done and so just continued. I think the new route cost me about 30 seconds as I needed to turn around, stop at a few lights and the flat surface as a little harder on my feet.

Running with the chariot was challenging at greater speeds. As I got quicker or more tired the chariot wobbled more, clearly highlighting some form issues and preventing me for doing an all out sprint at any time.

I kept the pace quick but light for the first 7km and then accelerated over the last 3 km. I would have liked to sprint at the end but the chariot just would not let me. Did I have anything left? Not much, but some.

http://www.trainingpeaks.com/av/XDHIUMTUMSLRGY6V6QGHD4QHO4

 

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coaching for road racers, triathletes, charity riders and mountain bikers