TRAINING TEST
The Realaxiom training system offers the possibility to create a monthly individualised training session for any cyclist. This can be done via the Training Test function. After having completed the Training Test it is possible to create courses for a month long training plan. Single courses will be generated following the parameters recorded during the test, resulting in a training program tailored to the individual rider.
CONCONI TEST
Objective
The Conconi test identifies a cyclist's anaerobic heart rate threshold, in relation to the power developed. This value is fundamental to set up correctly any type of training program (from amateur level to pro level). This is the point at which the body cannot manufacture sufficient energy by burning oxygen. Above this point, a cyclist can't sustain an effort very long. Just below this point, you achieve your fastest long-term speed.
Execution of the TestThe Test adheres to a protocol and is developed in three phases: the first two are to warm-up and the third is the actual test. During the whole test it is necessary to maintain the same gear ratio that you would use for a time trial on a flat course (e.g. 53x15).
The
first phase of warming up is 15 minutes of free ride. The second phase of warming up is 15 minutes of pedalling, continuously increasing the cadence, with an initial value of 60 rpm and a final one of 90 rpm. The increase in cadence consists in 1 rpm every 30 seconds. During this phase the cyclist can do a couple of sprints to increase his heart rate and to get the heart used to medium/high values. Once the warming up phase is completed it is possible to proceed with the actual test. The third phase (the actual test) consists in 24 minutes of pedalling, continuously increasing the cadence. The initial cadence of the test must be 60 rpm and, by increasing it by 1 rpm every 24 seconds, the cyclist needs to reach 120 rpm.During the last minute of this phase it is necessary to do a sprint, so that the athlete is brought to the limit of his resistance (a very important factor in order to calculate the threshold). Only during this third phase data concerning power and heart rate is recorded.
Our software guides the cyclist in maintaining the cadence indicated and advises when to do the final sprint. Moreover, it suggests how to conduct the test so the result is the most reliable possible.
Analysis of recorded data
Power
Heart beat
Once the test has been done, the cyclist obtains a series of data with which the program conducts some “evaluations” and mathematic transformations. The result is the
anaerobic heart rate threshold. To understand how this value is obtained it is necessary to precise that many studies have proven that the heart rate increases in a linear way compared to the effort (thus to power). This linear ratio is consistant up to a certain point, after which heart rate and power continue to follow a linear course, but with a different ratio. Here above is a graph which should explain better: the green line is the first ratio while the orange one is the second. These two lines are the result of the interpolation of the marks recorded during the test (the red dots). Their intersection is given by the coordinates of heart rate and power and indicates the threshold (anaerobic) value - above this point the body starts to produce lactic acid.The validity of the test results is indicated by two coefficients (R1 and R2) which are in relation to the two drawn lines. The closer these two values are to 1, more valid are the results of our test. The validity of the test depends also on the experience in conducting it: at first it will be necessary to repeat it a few times to get used to it. A possibility for the cyclist to analyse the changes in his physical condition is by comparing threshold values over time and overlapping the graphs of each test to verify the differences.
Use of the home trainer
In this test the home trainer is used as a data collector (heart rate and power) and as a generator of resistance similar to the one you would obtain by riding on a flat course. Completing a test does not always guarantee a correct graph, as the one shown above, for the following reasons:
-the cyclist may not have followed carefully the instructions on the execution of the test
-possible electromagnetic interferences with the heart rate monitor
-a change in the gear ratio during the third phase (which must be absolutely avoided)
TRAINING TEST
Analysis of the physical condition and automatic creation of personalised training programs. This is a program studied and elaborated in collaboration with the “Centro Sport Service Mapei” managed by Prof. Sassi, a true “training” specialist, who prepares the most important professional cyclists. Training Test is an instrument, that starting from the analysis of the cyclist's physical conditions, generates a set of runs (courses) equal to a monthly training program. This test is set out to obtain a general and/or specific improvement of the athletic performance of the cyclist. This program integrated with Realaxiom foresees an “Admittance Test”, divided in 3 different phases, that classifies the cyclist, in relation to his CRITICAL POWER.
First part:
The cyclist needs to warm up by pedalling at a constant power level (100 Watts) to determine the initial heart rate valueSecond part:
The cyclist needs to increase his power output by 25 Watts every minute. This part of the test will proceed up to when the cyclist reaches the Target hear rate value ( 220 less his age).Third part:
During the last part of the test the cyclist is forced to maintain a consistant heart rate value for 10 minutes. With this software, the cyclist will be guided to respect the conditions of the test.With this data, the program foresees a set of courses for a monthly training program, which can be specifically addressed towards slopes, flats or just to remain fit. The test can be repeated every month with automatic up-date of the level of difficulty of the courses for the up coming month in relation to the new physical condition of the cyclist. It's also possible to file all the data of each cyclist and print them on any kind of printer connected to the computer.
Training Test is the ideal personal trainer for all cyclists.
