Benchmark Winter Run Test
Every year I evaluate things as a coach and look at what I can do better for you. I've been looking at a problem with some of the winter bench mark run testing and created something new to use. I ran the idea past my very long time mentors and my old coach. I'm sharing all that here with you. I want to create a little different type run test for the winter months. I find with current run testing typically used in the winter the problem with them is the seasoned athletes end up running too fast, they have to run to fast for the aerobic base line test and the risk injury is high.
Going uphill injury risk is lower. Strength, power and efficiency are typically a common limiter much more than their aerobic HR when an athlete has been a fit endurance athlete for many years already. This also applies for athletes coming from single sports like swimming or cycling where they are aerobically fit but not running durable.
The test protocol:
On a treadmill
Warm up:
Jog 10min
3 x 1min build to 80% last 30sec/ 1min walk-jog
2-3 min jog
Test:
Set the treadmill at 5% grade
5min build HR to top of Z2. Increase pace each 1min within this 5min until HR is settled at top of Z2. Remember HR lags in response so it might take the first 2min to start to elevate.
Then spend 20min at this speed and at 5% incline.. Note HR every 5min and perceived exertion.
Note HR at the end.
Walk- jog flat to finish up
It's a very measured, predictable and repeatable test. The goal is throughout the winter is that the speed they can hold for the 20min increases each time we test it.
My idea is uphill is the best way to benchmark athletes throughout the winter. This will help us see progress with strength, body composition (for ones who struggle with that) and aerobic efficiency, all while hopefully taking the load off faster running.
Scott Molina:
Think your idea is a good one.
If an athlete lives in a real winter environment with long winters then the treadmill is a great place to be!
So setting some useful benchmarks specifically on the treadmill at an incline is a good idea.
Helps them with motivation to keep training well vs. just doing all long slow stuff.
Think 5% incline is the best mix of incline and speed as the belt does absorb a lot of impact.
If an athlete can’t get up to the top of Zone 2 on a treadmill @5% without hurting themselves they have a bit of work to do! to get structurally more robust.
And while they’re working hard to build a more durable structure to be able to run harder/longer they can always test on the bike.
Think that’s the reality some older, worn-out athletes need to accept.
I think your protocol here is good.
Gordo Byrn:
The benchmark I like is pace at LT1 (Top of Zone 1).
Another game I play is see how fast you can go under a heart rate cap (Top of Zone 2).
I don't worry too much about speed benchmarks in the winter as the main thing is staying consistent.
Marilyn~” I know that bench mark well and it works great for so many athletes. I use that one for a lot of athletes. The problem I'm running into with the flat classic aerobic benchmark is some athletes who have been fit a long time have quite a low HR and can run faster than they actually structurally can handle with that test. So the numbers don't line up well. How do you manage that?”
Gordo- You will likely find LT1 heart rate has declined as you get older For example, I'm 10-15 bpm lower on the HR caps I would use as a speedy 40-44.
The goal is we repeat the test periodically and for years to come. We collect the results and compare them. As the athletes strength, efficiency, body composition and aerobic base improves the speed will increase for the same test.
Let’s give it a go and see what the results are!
Cheers,
M