Test Protocols and Benchmark Workouts
It’s around this time of year that athlete start to line of their season ahead. A great way to start is to do a workout that gives you a starting point from which you want to build. Three simple examples could be in the swim a 1000m TT, on the bike a standard 20 or 30 minute threshold test, and on the run a 1 mile or 5k hard effort on the track or local race. There are however some key things you should keep in mind when setting up either a test or benchmark workout. Write down (or better yet have our coach write down) every detail about your performance test. Get all the numbers written down: body weight, watts (if bike), heart rate data, what you ate in the 24hrs before, when you ate last, hydration, etc. It is also worth taking note of the weather conditions if you are planning outdoor performance tests (If inside record temperature and if you had a fan on you). The more details you get written down about the test, the easier it will be to reproduce it next time. Too often the results of later tests are controlled by things other then your performance.