INSCYD TESTING
Testing procedure for Cycling
Introduction
This document provides the instructions to follow in order to conduct an INSCYD performance test for cycling. Please carefully adhere to these instructions to ensure the validity of your test.
If you have any questions regarding this procedure, please send us a message.
Note: Before performing any test or engaging in any exercise, please consult your physician and ensure that you are in good health.
Protocol and Preliminary Steps
The INSCYD testing protocol consists of 3 maximal effort intervals until exhaustion (has hard as you possibly can for the interval duration). The duration for each interval is as follows:
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Interval 1: Between 15 and 25 seconds (seated sprint)
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Interval 2 : Between 2 minutes 30 seconds and 3 minutes 15 seconds
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Interval 3 : Between 10 minutes and 20 minutes
A minimum of 15 minutes of Zone 2 cool-down (easy pace) is mandatory before starting each interval. Ideally, 30 minutes is even recommended to insure a complete recovery (except after the sprint effort where 15 minutes of recovery is sufficient).
All intervals must be performed SEATED, under the same conditions (indoors or outdoors), on the same bike, in the same position (same body and hand placement on the handlebars), using the same power meter, and on the same type of terrain (uphill or flat).
The test can be conducted in a single session or divided into 2 or 3 sessions (within a maximum of 3 days) based on your preferences and availability. If you choose to perform the test over 2 days, which we strongly recommend, we suggest completing intervals 1 and 2 in one session and interval 3 in the next session. Record all intervals performed on the same day within a single session on your cycling computer, including warm-up and cool-down phases (average power on your intervals will be extracted afterwards by the testing tool).
Preliminary steps
Make sure to be adequately rested before undergoing a performance test. These tests should not be conducted immediately after a high-intensity training session. For better reliability, one or even two days of rest (or easy workouts) prior to the test are ideal.
Before heading out for your test, please ensure to :
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to ensure that your power meter is charged and calibrated (zero calibration if necessary).
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to ensure that your cycling computer is charged and has sufficient memory capacity. Also, disable the auto pause feature when stationary.
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to bring water and carbohydrates (electrolytes or gels).
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to wear your heart rate monitor (if you have one - but not mandatory).
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to plan your route in advance (if conducted outdoors) to determine the segments where you will perform your intervals and the segments where you will recover in Zone 2. You can then program the intervals on your cycling computer and start them when you are ready to begin the interval. Another option is to choose segments that correspond to the mentioned time intervals and perform those segments at maximum effort (Strava Live Segments can be used, for example).
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to be in a state of mind where you are ready to push yourself at 100% ! (and beyond) 🔥🔥🔥
Before starting your intervals, please ensure:
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to warm up properly. A minimum warm-up of 15 minutes is recommended, including a short seated sprint (up to 8 seconds) to reach higher power output without reaching exhaustion. Allow at least 8 minutes between the end of this effort and the start of the first test.
Please find detailed explanations for each interval in the following section.
Max effort Intervals detailed explanations
1. Seated sprint - 20 secondes (allowed range between 15 et 25 secondes)
If you are conducting the test outdoors, find a quiet road with low traffic. The road should be flat or ideally uphill, straight, and without any turns.
After a good warm-up as detailed above, please come to a complete stop for at least 100 seconds (1 minute and 40 seconds) a few meters before the location where you will perform your seated sprint.
Once you have waited for 100 seconds, you are ready to start your sprint. Try to start as strong as possible to quickly reach maximum power output. The most important aspect is to remain seated. Performing the test out of the saddle will lead to inaccurate results. Be aware that it will become very challenging to sustain this effort after approximately 7 or 8 seconds. It is crucial that you continue to push as hard as you can for the entire 20-second duration even if your power will inevitably start dropping after you reach your peak power after a few seconds. Ensure to choose an appropriate gear to start your effort.
It is recommended to repeat this test a second time if you believe you used the wrong gear or if you were unable to maintain power for at least 15 seconds. If you repeat the sprint effort, allow for 15 minutes of recovery in zone 2 (easy power) before starting the effort again.
Recommendation: Test this type of seated sprint effort during at least one of your training sessions prior to the actual test.
2. 3 minutes interval (allowed range between 2'30 and 3'15")
After at least 15 minutes of cycling in Zone 2 to recover from the previous effort, ensure to produce a maximal effort while attempting to maintain as consistent power output as possible throughout.
The presence of traffic, turns, descents, or other obstacles during the test can invalidate the results. Make sure to plan in advance and select a sufficiently long stretch of road.
3. 12 minutes interval (allowed range between 10' and 20')
After at least 15 minutes of cycling in Zone 2 (preferably around 30 minutes) to recover from the previous effort, ensure to produce a maximal effort while attempting to maintain as consistent power output as possible throughout.
The presence of traffic, turns, descents, or other obstacles during the test can invalidate the results. Make sure to plan in advance and select a sufficiently long stretch of road.
Data sending
Once the test is completed, please download the .fit file(s) from your bike computer and send it/them to the email address info@levelup-endurancecoaching.com.
The results and conclusions of your test will be provided to you promptly.
Thanks for choosing us, and let's now Level Up together ! 🤝🚀