Pre-test:

  • The warm up, testing, and consultation will take approximately 1.5-2 hours.

  • Do not ride hard or long the day before your testing. The testing is not extremely difficult, but being rested will facilitate your best test performance.

  • Eat a normal diet the day before the testing.

  • Eat a normal breakfast and/or lunch the day of testing, but do not consume any food up to 3 hours priors to testing.

  • No caffeine 3 hours prior to testing

  • Make sure you are sufficiently hydrated

Bring the following with you:

  • Your personal bike, cleaned, in working order and tires pumped to pressure

  • Heart rate monitor and strap, Garmin, Wahoo or similar computer

  • Cycling cloths, shoes, etc.

  • Power device like a SRM, SRAM Quarq or power pedals if you own them

  • Towel

  • Women, bring a sports top, remove your earrings, and something to hold your hair back over your ears


    Testing warm up and protocol:

  • Body composition assessment using calipers

  • Height and weight will be recorded

  • There will be a short discussion of your medical history, medications, training, etc. to help determine the correct protocol for testing

  • Your bike will mounted on an ergometer and will be calibrated for accuracy

  • Warm up on the trainer for 15-20 minutes at a low intensity

  • During the test, you will not shift gears and will remain seated. The intensity of the test (wattage) will be controlled by the tester

  • Cadence should be kept steady throughout the test and the tester will instruct to what that cadence should be

For lactate testing:

  • The tester will do a simple ear prick with a disposable lancet after the ear is cleaned with alcohol

  • Protocol will be similar to: every 3 minutes a drop of blood will be sampled, your heart rate recorded, and you will be asked to give your rate of perceived exertion (RPE) on a scale of 1 to 10. A descriptive sheet will be provided

  • During the test you will be asked to keep the cadence steady between 90-100 rpm’s

  • The test is a threshold effort, rather than a maximal effort, so you will not be pushed to a maximal level

For VO2 testing:

  • You will be equipped with a two-way mouthpiece or mask supported by a head bracket or head strap

  • You will have a nose clip placed on your nose if using the mouthpiece

  • You will be asked to give your rate of perceived exertion (RPE) on a scale of 1 to 10. A descriptive sheet will be provided

  • During the test you will be asked to keep the cadence steady between 90-100 rpm’s

  • The test will be taken to near exhaustion and usually lasts between 8-12 minutes

For FatMax testing:

  • FatMax testing is combination of both lactate and VO2 done at the same time. See notes above.

Post-testing:

  • After testing you can stand, shift gears, and do anything you want, but continue to pedal easily to help facilitate recovery

  • Our facility has a shower, so you are more than welcome to utilize it

  • Change into casual clothing and meet to discuss your results

  • Payments can be accepted in cash, check, any major credit card, Apple Pay or Venmo