I recently had the opportunity to complete the INSCYD Power Performance Decoder Cycling Test provided by Coach Chuck Sims at Elemental Altitude Training Center. INSCYD is a testing and analysis software that provides athlete performance diagnostics for training and competition for cycling and running. You can read about it at http://inscyd.com
It has been a long time since I did the VO2 Max test. It was done at a facility and I had to wear a mask with a long hose while running on a treadmill. After some warmup, the speed was incrementally increased as well as incline until I could not keep up with the demand. The result of the test reveals valuable information that helped my training, but the test is not necessarily fun to repeat.
When I found out there is another type of test called INCYD that is done on a bike trainer which not only reveals VO2 Max but also Anaerobic Threshold, VLaMax, FatMax, and CarbMax along with glycolic capacity II was intrigued. This test does not require me to be hooked up with a mask with a hose. So, I decided to give it a try.
Chuck at Elemental Altitude explained to me how this test is done. There are two ways to do the test, in the studio or at home using a smart trainer. Since I have a Kickr and use Zwift, I decided to do it at home. Chuck sent me a workout file that works with the Zwift app as well as other trainer app. With his help, I was able to upload the work out into my Zwift account to do the test. The great part of doing it this way is that I am already used to riding with Zwift. The warm up and recovery portion is controlled by ERG mode, so I just need to ride along without shifting any gear. The screen also prompts you what changes are coming. There are 4 test portions, 20 seconds, 3 minutes, 6 minutes and 10 minutes. It switches to a free ride mode where you control the effort and plenty of recovery in between. This test portion is done all seated with maximum sustainable effort. I was told that I can do these tests over 2-3 consecutive days, so I did the first 3 tests on one day and the final 10 minutes on the following day. The result was sent to Chuck for him to get the data into INSYD Decoder to extract some information.
Besides finding out my current VO2 Max value, I also confirmed that I am not a splinter but an endurance athlete because of a lower VLaMax value. This test also estimated the amount of stored glycogen in my body and how I’d burn the available carbohydrate to give me a much better idea how much carb I need to replenish at different levels of effort. Even though I’ve known the nutrition for the long course is the 4th discipline besides swim, bike and run, it’s been always a guessing work for me using general recommendations and trial and error. I have made plenty of failed approaches in the past, but if I had this information, I should have been able to dial in to how much carb I would need on the race day based on my targeted bike power with much more confidence.
As both an athlete and a coach, I can see the value of tests like this to get the most out of training for the best performance at races. We’ve been hearing a lot lately that Norigian athletes are highly tested and their coaches are very data driven. Being not such an analytical person myself, I’ve never used to put much importance on getting tested before, but I do see the value in them to get the most out of athletes and coaches’ effort to have the best possible races.
If you are interested in finding out more about the INSCYD testing contact Chuck Sims at chuck@elementalaltitude.com
