Most of us weekend warriors tend to attack our cycling with a mix of under- and over-training. Under-training means you don’t push yourself enough, and your fitness won’t improve much over time. Over-training means you push yourself too hard, prolonging your recovery and fitness gains along with it. FTP/FTHR testing provides you with precise training zones, so you always get the maximum return from your time in the saddle. And since FTP is a moving target it also serves as a good marker of how your training is going. You know when your FTP is rising and your FTPHR is stable that your fitness is improving, and your training is going well.
Though an FTP test measures your maximum power output over an hour, the best way to test it is with a 20-minute controlled effort. From the FTP/HR numbers you will be provided a summary with appropriate power and heart rate training zones.
Submaximal testing allows for the establishment of Aerobic Heart Rate Training Zones and the prediction or estimation of V02 Max.
Body composition refers to the relative percentage of body weight that is fat versus fat-free tissue, or more commonly reported as “Percent Body Fat.” Fat-free mass can be defined as body weight except for stored fat and includes muscles, bones, water, connective and organ tissues, and teeth. Fat mass includes both essential fat (crucial for normal body functioning) and nonessential fat (storage fat or adipose tissue). Benefits of body composition assessments include:
This test will include a skinfold, circumference measurements, Wait-to-Hip Ratio, BMI summary, and risk assessment.
Proper posture will help keep muscles at their proper length, allowing muscles to properly work together, ensuring proper joint motion, maximizing force production, and reducing the risk of injury. This assessment will include a static posture test that identifies muscle imbalances and an overhead squat assessment that will assess core strength, balance, and overall neuromuscular control. This test will summarize overactive and underactive muscles and exercise recommendations to help improve.
This test will assess your body in relation to your workstation. From this test, recommendations will be made as to modifications you can do to your workstation to improve your posture and reduce the likelihood of ergonomic injures that may occur while sitting at your workstation.
Performance assessments can be used for those looking to improve athletic performance. This assessment will measure upper extremity, stability and muscular endurance, lower extremity agility, and overall strength. Basic performance assessments include the push-up test, Davies test, shark skill test, bench press strength assessment, and squat strength assessment. These tests will provide a baseline data from which you can measure your progress over time.