Posted by: Dr. Tyrone A. Holmes | November 16, 2011

10 Mistakes Athletes Make When Developing a Training Plan: #6 – Failing to Consistently Assess Plan Effectiveness

The only way to determine if your training plan is working is to evaluate its effectiveness.  The simplest way to do this is through ongoing field testing such as the 30-minute time trial I use with my cyclists.  To do this field test, ride as hard as you can for 30 minutes (after a good warm-up).  Your heart rate for the last 20 minutes of this effort is a close estimate of your lactate threshold heart rate (LTHR).  If you have a power meter, your average power for 30 minutes is a close estimate of your functional threshold power (FTP).  Perform the field test once a month and look for improvement in the distance you can cover in 30 minutes, as well as increases in LTHR and average power.

If you are a runner, you can perform a similar field test to determine your LTHR and evaluate your performance on an ongoing basis.  Complete a 3-mile run using a heart rate monitor. You should run as hard as possible for the 3 miles.  Your average heart rate for the test is approximately 101 percent of LTHR. For example, if your average heart rate during the field test is 180, then your LTHR is 178 (180÷1.01=178).  As with the cycling field test, you should perform this test monthly and look for improvement in the time it takes you to run 3 miles, as well as increases in LTHR.

NEXT POST – November 20, 2011

Cycle Log: Endurance Phase Week 6

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: