FAQ
Completing a physiology assessment can be daunting. We've put together this list of frequently asked questions to ensure your assessment with us runs smoothly and enables us to collect the best possible data.
01
What should I bring to my running assessment?
For both our indoor and outdoor lactate profile assessments you will need:
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Your usual running kit
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Water bottle filled with water rather than energy drink - see question 6 for more nutrition information.
Optional extra:
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Heart rate monitor - although we can provide a heart rate monitor, for consistency with your training, you may wish to wear your own.
02
What should I bring to my indoor cycling assessment?
For our indoor cycling assessment you will need:
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Your usual cycling kit
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Water bottle(s) filled with water rather energy drink - see question 6 for more nutrition information.
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Your bike
Optional extras:
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Heart rate monitor - although we can provide a heart rate monitor, for continuity with your usual data, you may wish to wear your own.
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Turbo trainer - we use our Tacx Neo 2t trainer to conduct our indoor cycling assessments. However, we are more than happy to conduct the test using your equipment. Despite improvements in the accuracy of smart turbo trainers there is still some variability between each unit. Conducting the test using your turbo trainer will ensure the thresholds and training zones identified are accurate and usable for you. Please note, your turbo must have ERG mode to run this test.
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Power meter and head unit - if you regularly train using a power meter then we suggest dual recording this assessment if you can. We are more than happy to create our report using 2 sets of power data.
03
What should I bring to my outdoor cycling assessment?
For our outdoor cycling assessment you will need:
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Your usual cycling kit
-
Water bottle(s) filled with water rather energy drink - see question 6 for more nutrition information.
-
Your bike
Optional extras:
-
Heart rate monitor - although we can provide a heart rate monitor, for continuity, with your usual data, you may wish to wear your own.
-
Power meter and head unit - if your regularly ride using heart rate data then we can provide power meter pedals which enable us to assess your lactate profile and identify individualised training zones. However, if you regularly train using power data then we suggest running this test using your own unit. Despite recent improvements in the accuracy and reliability of these devices there is still some inherent variability between measurements. This means data from our pedals may not transfer perfectly into your training.
04
How hard is a lactate profile assessment?
Although lactate profile assessments are hard, the intensity is always sub-maximal. The test builds from a very steady start and finishes once we are confident that LT2 has been reached. As this threshold corresponds to an intensity you could sustain for ~40 - 60 minutes, the final stage in the test will feel hard but it is by no means a maximal effort.
05
How should I prepare for my lactate profile assessment?
We suggest that you prepare as you would for a tough training session. We always ask that you avoid exhaustive exercise in the 24 hours prior to your test as this will elevate your resting lactate measures and make it difficult for us accurately identify your thresholds. We also ask that you avoid eating in the hour directly preceding your test and drink only water during this time. Food and calorie containing drinks can effect your lactate levels and again make it difficult for us to identify thresholds accurately.
We do not have any fast rules on caffeine consumption and appreciate caffeinated drinks can be part of training preparation. We recommend that you take note of your nutrition including caffeine prior to the test so this can be replicated for training and before any subsequent assessments.
06
Nutrition: What should I eat and drink before and during my assessment?
Please eat and prepare as you normally would for a hard but submaximal training effort. Our only requirement is that you avoid eating in the hour directly preceding your test and drink only water during this time. Food and calorie containing drinks can effect your lactate levels and make it difficult for us to accurately identify your thresholds and profile. For the same reason, we ask that you avoid eating or drinking anything other than water during your assessment. You will be running for ~40 minutes.
We do not have any hard and fast rules on caffeine consumption and appreciate caffeinated drinks can be part of training preparation. We recommend that you take note of your nutrition including caffeine prior to your so that this can be replicated for training and before any subsequent assessments.
07
What's included in my report?
Your report will include:
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A detailed overview of your lactate profile. It will clearly identify LT1 and LT2 and provide definitions of these thresholds.
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A clear definition of your training zones. This can be based on a model you are familiar with. We take a holistic approach to training zone identification using pace, HR and RPE.
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Guidance on 'race pace' or 'completion time' for any upcoming event such as half-marathon, sportive or race.
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Suggestions and examples of training sessions which will help address limitations within your lactate profile and help you achieve your goals.
08
Do you provide a coaching coaching service?
At the moment, we do not provide a bespoke coaching service. Our report includes some examples of how you might structure training to best improve your performance. If you are looking for further support and accountability then we would be more than happy to put you in touch with some of our friends from within the industry.