Check out the simple fitness performance trackers (spreadsheets) at http://www.fitstop-lab.com/tools/FitTracker-bike.xls or http://www.fitstop-lab.com/tools/FitTracker-run.xls.
You will find that with these spreadsheets there are several tracking options that you can use to monitor your training effects on the bike or the run. The goal is to be sure to regularly benchmark your fitness changes as you progress in your training plan. Tracking these types of benchmarks will let you know if you are "on track" with your training. You will notice in the trackers that you can measure effect using a time trail (TT) method or a pace vs heart rate method. The TT method looks measure improvement in effect by looking at how much faster you can go for a 20-30 minute all out effort. The pace vs HR medthod on the other hand will compare a sub-maximal (i.e., sub-threshold) pace while maintaining a steady heart rate. Training effect improves when pace is faster at the same predetermined heart rate (or alternatively you could maintain a certain pace and track HR changes over time). Basically, the difference between these two types of self assessments is that the TT will determine both lactate threshold and anaerobic endurance adaptations combined. These TT tests work well to predict race performances for the shorter endurance event (i.e., under 2.5-3 hours) such as international distance triathlons or 1/2 marathon or shorter races. Where as HR vs pace tracking will suggest how well you have moved up the lactate threshold pace (or power) for the more extensive races like marathons, 1/2 Ironmans or longer races. Both types of tests can serve you well for shorter races but you should not rely on only the TT type trackers to predict how well you are doing on your training for the longer events.
Let me know how you do with these. If you have any questions do not hesitate to contact me. Keep training to Finish Strong.
P.S. Don't forget that the Fit Stop provides metabolic exercise testing if you are ready to benefit from a comprehensive picture of your performance profile and training parameters. Call us at 76-634-5169 or email kjnico@fitstop-lab.com . Check the testing out on the web at www.fitstoplab.com
