Testing is conducted using equipment designed
especially for this purpose - a Spanish-made bicycle ergometer,
recalibrated in Australia to AIS and world norms. This bicycle
ergometer has been extensively used by top European professional
cyclists.
Different tests are available, with the choice of test dependent
on the current fitness level and goals of the athlete.
Basic Fitness Test
A basic fitness test is available for
beginners and people who are just interested in determining
their general level of fitness. Ten different tests are
available from level one up to level ten, with the choice
of test dependent on your current level of fitness.
Incremental (or "Max")
Test
For people who already have a good
level of fitness and/or are more serious about their training
(recreational athletes up to elite level athletes), an
incremental or stepped test to exhaustion is available
(this is also sometimes referred to as a "max test").
In the incremental test, the workload is gradually
increased in steps until the athlete is unable to continue.
During each workload, heart rate, blood lactate accumulation,
and power output is measured and recorded
At the conclusion of the test, this information is
analysed and a report is produced summarising the results
from the test (heart rate response and lactate accumulation
for different workloads, maximum heart rate, lactate
and anaerobic threshold). Most importantly, the report
also outlines the heart rate zones that the athlete
should target for different types of training in order
to maximise performance.
It is recommended that the test be repeated at least
4 times a year. As your fitness level changes, so do
your ideal training zones.
The follow-up tests are utilised to track progress
in fitness as well as to design new training zones or
amend the existing ones, as need be. The results can
also be used to assess the overall effectiveness of
the athlete's training program and to assist in planning
the annual training program and racing season.
The information provided by the tests is very useful
for athletes of all levels - from the recreational to
elite. Training at the incorrect intensity (heart rate
or power output) is ineffective and can even be harmful.
The basic and the "max" test have an approximate
duration of 1 hour and 30 minutes.
30 Kilometre Time-Trial Test
To determine Ironman racing pace
for bike and running legs.
30 Minute Time-Trial Test
To determine race pace for short course triathlon and
cycling time-trials.
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Preparation for
the test
For a reliable test, please observe the
following guidelines:
-
Choose a time in your training program
when you are not too tired and not too fresh
-
Avoid doing testing during your rest
week (usually the week after your rest week is better)
-
Do not eat a substantial meal in the
5 hours before the test.
-
Abstain from alcohol for 24 hours before
the test.
-
Get a good night's sleep.
-
Abstain from tea, coffee, or other
caffeine in the last hour before the test.
-
Do not train or do heavy physical work
on the day of the test.
-
Do not train too strenuously in the
two days before the test.
-
Do not perform the test when ill or
feverish or when fasting.
-
Always warm up sufficiently before
the test.
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Cycling knicks, top, shoes and your
pedals
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Your drink bottle and a towel (you
can have a shower afterwards if you would like to).
-
Your existing bike measurements. (I
prefer that you bring your bike with you so I can take
the measurements for you).
-
If you bring your bike with you, please
make sure your pedals are loose in readiness for the testing!
(We will use your pedals on the test bike).
-
If your seat post is size 27.2mm, you
can use your own saddle and seat post during the test,
if you prefer.
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Provided for a limited number of athletes
(for maximum service), no contracts, freedom to walk away
if the program is not working for you. (Same deal for
me if it is too difficult to work with you).
-
Training programs are supplied on a
weekly basis and weekly feedback is required.
To provide you with the best possible program, it is important
to know your heart rate training zones and the time you
spend in each zone. If you are training with power meters
and can provide power information, even better.
-
Training programs can be designed according
to the needs of each individual client.
This includes beginners to help them get fit and remain
that way throughout their entire lives, as well as newcomers
to competitive sport, and different age group athletes
- from juniors to open professionals to veterans.
-
For serious cyclists, an individually
designed training program can help in attaining both long-term
and short-term goals.
-
Training consultation services are
also available for people who wish to prepare their own
training programs, but who need some advice and confirmation.
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Coaching service:
- Cycling (road, track)
- Triathlon (short and long course)
- MTB (short course, 8 hour race, and 24 hour race)
New! Preparation for Tour de France stages
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Specific training sessions conducted indoors
on Cat-Eye CS1000 CycloSimulators, with the athletes using
their own bicycles, are also available. The target of these
sessions is to improve physical condition and, where necessary,
to identify and improve any physiological weaknesses. Turbo
sessions can be modified to allow the athlete to specifically
prepare for a particular race - the actual racecourse can
be simulated.
Athletes find these sessions a very effective supplement
to their overall training.
The turbo training sessions* that are available include:
- Turbo sessions are conducted in co-operation with the
Aeromax Triathlon Team on Tuesdays, Wednesdays and Thursdays
on- site at the Team Aeromax training centre Address : 1
Parkes Rd , Collaroy NSW, 2097 (back entry) from 6:00 am:
- Please arrive 10 - 15 minutes prior to advertised training
start time so that you can set up your bike.
- For the session to be 100% effective you need to bring
with you your heart rate monitor and a bike computer with
cadence.
- Bring with you your training program or call before the
session and a program that meets your needs will be supplied.
- It is recommended that you use a cheaper quick release
(skewer) in your rear wheel when using the turbo trainer.
- After training, showers are available.
Bookings are essential. To make a booking and to obtain further
information, please call Radek on 0418-288-097, or alternatively
Team Aeromax Head Coach, Grant Giles on 02-9971-4518 or 0412-358-094.
www.aeromaxteam.com
* Specific pedalling technique training is also available.
This service is available only on a one-to one basis. For
further details please contact Radek directly.
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We all know how important it is to
feel comfortable on our bikes and to use the correct riding
position. Often, however, we don't do something about
it until we are sore or uncomfortable, for example, when
we increase the training load.
-
A correct position is essential to
avoid chronic injuries, for example, to the back, knees,
neck, or shoulders. Soreness in any of these areas is
a sign of poor position on the bike.
-
When you change the discipline in a
sport (for example, from short to long course triathlon,
or from criteriums to stage races in cycling), in many
cases you will need to adjust your bike position reach
the optimal performance and maintain comfort.
-
The ideal position will allow the rider
to utilise his or her physiology to the utmost advantage
and to maximise power output and aerodynamics. Equally
important is your pedalling technique and the placement
of the cleat on the soles of your cycling
- I follow very simple but effective steps when setting
up your optimal bike position. While I consider the physiological
principles and modern techniques in determining your optimal
position, in the final determination I believe my eyes and
intuition, which is based on 25 years experience in this
area. Something you can't buy. This has proven very effective.
- The big adjustments come right in the beginning - for
example, adjusting seat height; forward / backward position;
if necessary, length of the stem; adjusting your aero position;
and the position of your cleats on your shoes.
- The final, but similarly important, adjustments are made
when I see you under pressure using a bigger gear on the
wind trainer. These small adjustments make a big difference
in the final result.
- The bike fitting process can take anything from 30 minutes
to 2 hours plus, depending on whether minor or major adjustments
are required.
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Looking
back …. a few thoughts
When I look back nearly 30 years ago, when
I first began my cycling as a thirteen year old boy, the whole
first year we did just laps around and around the velodrome
on both our road and track bikes. It was during this time
the message was hammered home how to sit and pedal on the
bike and we were constantly making small adjustments to our
bike position until we reached the point when our coaches
were happy. Only then were we allowed to go on the road, climbing
the hills and chasing the fitness. Now I can see how important
the first year was for my whole future in cycling because
later on I raced close to fifteen seasons and during this
time if I had to stop cycling it was because of sickness or
a crash on the bike, but never because I was suffering injuries
caused by poor position or pedalling technique. This experience
has made me see the importance of getting position right first,
before taking any further steps.
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