Performance diagnostics

What is the need for performance diagnostics? 
The most obvious reason for performance diagnostics is, of course, training control. Only if you have suitable measurement data on your own performance can you tailor training stimuli precisely to your own, very individual body response. This ensures more training efficiency and avoids under- or overstraining, as well as unpleasant metabolic disturbances. In order to be fit exactly to the point (e.g. a competition), comprehensive diagnostics are just as essential. So a performance test makes sense if you:

• want to train more effectively by determining your optimal training and performance range
• want to exploit your performance potential as fully as possible
• want to avoid under- or overstraining and train in a healthy way
• Want to start the next competition in top shape

For whom is performance diagnostics suitable? 

Generally speaking, performance tests are suitable for all conceivable athletes who are interested in training more effectively. However, since diagnostics are often associated with not inconsiderable costs, they are mainly suitable for competition-oriented and advanced athletes. Here it doesn't matter whether you are a cyclist, runner, triathlete or soccer player - all sports with an endurance component benefit enormously.
A performance test is therefore suitable for:

• Ambitious, competition-oriented athletes
• (Recreational) athletes who want to make their training more effective and healthy
• Sports with an endurance component (running, cycling, soccer, etc.)

What performance tests are available and how do they differ? 

The two most common methods are the lactate test and spiroergometry. Spiroergometry aims at a three-dimensional analysis of the load parameters of the circulatory system, metabolism and respiration in order to make a statement about the optimal training ranges. In addition, fat and carbohydrate metabolism can also be determined. All parameters are examined with the help of a breathing mask by measuring the respiratory gases and the respiratory volume, which allows conclusions to be drawn about endurance performance.
The endurance test is performed on a bicycle ergometer or a treadmill. This method also does not require blood to be drawn. However, the flood of data in spiroergometry is enormous, which is why an experienced tester is all the more important here. In the end, the training is only as good as the interpretation of the measurement.

The lactate test, on the other hand, examines the metabolic behavior of the body in stressed parts of the body. In particular, it deals with lactate formation and lactate breakdown, i.e. the acid content in the muscles. The thresholds at which the body changes its metabolic reaction are of particular interest here, as the optimal training ranges can also be derived from this.
A lactate test can be performed on a treadmill, on a bicycle ergometer or on a rowing ergometer, depending on the sport the athlete is doing. In the course of the analysis, the load level is increased step by step, and the lactate value in the but is determined after each step. For this purpose, a minimal amount of blood is taken, for example from the ear or finger. At the same time, the heart rate is determined.
How the training should look like in the following has to be clarified individually, but from the lactate curve the effective training areas can be read out very precisely.

While both the lactate test and spiroergometry are scientific tests, there are also non-scientific methods to generally determine whether or not training has progressed. For example, one can use the Functional-Treshold-Power-Test (FTP-Test for short). Here, rather rough orientation points for the ideal training ranges are determined. Basically, you try to determine the power intensity that you can perform for 60 minutes and then derive the load for the different training areas. This is no substitute for a scientific test, but it is a good method for recreational athletes who don't want to spend a lot of money.

How does performance diagnostics work? 

Depending on which test you choose, the procedures are of course different, yet there are also commonalities. For example, if necessary, the diagnosis is preceded by a bioelectrical impedance analysis (BIA), which can be used to examine the composition of the body based on current conductivity. This provides data on a person's water, fat and muscle content. The examination is completely painless.

In addition, a lung function test is performed. This can ensure that your lungs are healthy and strong, which is of course relatively important for athletic performance. If everything fits here, you can start. 

What do I have to pay attention to before a performance dignostic? 

Since performance tests are performed multiple times, it is important for comparability and measuring progress that the framework of the tests is standardized as much as possible. For example, you should make sure that you do no training or only moderate training in the GA1 range the day before in order to be able to call up your performance as recovered as possible. In addition, you should consume carbohydrates the day before so that your body's energy stores are well filled. This is the only way you can call up your actual performance. In the last two hours before the test, you should not eat any large meals and avoid sugar. This is what you should pay attention to:

• General conditions (health, recovery level, food, etc.) should always be as identical as possible.
• Eat carbohydrates the day before and do not train or train only moderately (GA1)
• Do not eat a large meal two hours before the tests
• Avoid sugar directly before the diagnostic test. 

Further aids 
Heart rate monitors & cycling computers with heart rate function are very good training tools to precisely control your training intervals and accurately record training loads. You should keep in mind that only when training on the loose roller all functions of the bike computer can be used normally. During training, no distance and speed data is collected, since the front wheel, on which the sensor is normally mounted, does not move. However, the cadence and heart rate functions can also be used sensibly here. 

Important terms 

ENERGY PRODUCTION
In principle, the body can draw on two energy resources: Fatty acids and carbohydrates. In the aerobic zone, the body has enough oxygen available to convert fatty acids and carbohydrates without unpleasant by-products. This is because only CO2 and water are produced here, while mainly fatty acids are burned, which is why you can sustain an aerobic load for a long time.

If the load increases, you enter the anaerobic zone. There is no longer enough oxygen available, which is why lactate (lactic acid) is formed during metabolism. Due to the resulting overacidification of the muscles, an anaerobic load can be maintained at a much lower level.

The threshold at which the transition is made from aerobic to anaerobic exercise is called the anaerobic threshold. However, because this threshold is reached at different lactate concentrations from person to person, it cannot be formulated in a general way. Instead, the individual anaerobic threshold, abbreviated as IANS, must be determined through testing (for example, lactate testing).

TRAINING RANGES
Depending on how a training stimulus is set, different training results are achieved. The stimuli are divided into different training ranges, which are graded primarily on the basis of the watt and pulse values. For example, one must train at a lower intensity to improve basic endurance (GA 1) than when training at maximum power.