There’s been a big explosion in the science behind training over the past few decades, as technology such as heart rate monitors and power meters have drastically dropped in price and there are now more qualified coaches and literature available on the subject than ever before.

For the amateur cyclist, though, it’s still somewhat a minefield of contradicting theories, traditional versus modern methods and some whacky left-field stuff too. Ever feel confused by it all? Me too.

While it’s easy to throw money at lighter components for your bicycle to extract more speed, there comes a point when you realise that the one part of the bicycle rider relationship that really needs working on is you, the rider! You can only pedal as hard as your fitness will let you.

With that in mind, it’s highly likely many of you are already looking ahead to next year’s events, some may already have entered to avoid disappointment. If you’re thinking you would really like to get around that sportive faster, or want to go faster in a time trial, or be more competitive at road racing, you need to take your fitness seriously. But where to start?

With this being the time of year when training should start for next year, it seems a prudent idea to get some expert advice before embarking on a training plan. I’ve never been one for training plans if I’m honest, but I’ve vowed to make more of an effort this winter so I can go into next season hopefully stronger and faster. With a fitness test and some expert advice, and considering the whole lot costs about the same as a top-end helmet, it seems a thoroughly reasonable investment.

So off to visit Sportstest I went to find out. It’s run by Dr Garry Palmer (also the author of Cycling Successful Sportives). Garry has been testing cyclists, triathletes, runners and many other athletes for the last five years.

Getting started

I’ll admit now to feeling a little nervous, and the test hasn’t even begun! The drive up has hardly done much to calm my nerves. But I’m also hugely excited. Until now I’ve fumbled from training method to training method, reading as many books and websites on the subject as I can. Yes I’ve had some reasonable results, but I’ve never managed to hang onto form for very long at all and never really delivered as much as I would like.

With the bike set up and everything plugged in and turned on, I was keen to get on and bash out some serious wattage. But before the actual test happens, we sit down and talk. There’s an initial assessment about where I think I am fitness wise. We chat through my strengths and weaknesses (not the easiest thing I’ve ever done) [I could have identified a few – ed.], my weekly mileage, typical average speeds, how my season went, and what my goals are for next year. This all helps Garry get a picture of where each person is, and where they ideally want to be.

Next, it’s time for the scariest part of the test, scarier even than the actual riding part – the weigh in and body fat body fat analysis with a variety of skin fold measures! Cue much breathing in and holding everything taut, but Garry’s calipers don’t lie. The truth is there in numbers; time to face reality. But it’s not all bad news…

Now for the fun part. Onto the bike, clip in; face mask on and heart rate strap in place and start pedalling. The test is conducted in two halves, the sub-maximal bit, which is relatively painless. It’s low level, just spinning along pace, and gets you nicely warmed up. A five minute rest and then the serious part begins.

The pace is gradually picked up by the machine. The pointer in the middle of the screen, which you’re tasked with keeping in the very centre by measuring your power output, squiggles about. It’s mesmerising and focuses the mind on the pedalling motion. Soon there’s sweat flinging everywhere, body swinging on the saddle; I squeeze every last part of power out that I can. Then, before I know it, it’s all over. I’m done and slump off the bike.

It’s all in the numbers

Following the test, having downed a For Goodness Shakes  recovery drink and a quick shower to freshen up, it’s time to crunch numbers. Mercifully, Garry takes me through each step of the test in a thoroughly reassuring and, most importantly, positive manner. There’s no bad news with Garry, just the honest truth about your fitness. Weaknesses are highlighted but importantly, and crucially, he’s keen to show where improvements can be made. It’s all very positive.

It’s fascinating stuff, and Garry effortlessly cuts through the complexity of body to weight ratio and VO2 max, and I quickly get a profile of exactly where my fitness is. Garry makes it all make sense in my head, and despite the potential for being baffled with all the data on hand, it’s all reassuringly easy to digest. My weaknesses are exposed and he points out what I should be doing to work on them, taking into account my goals for next season which we established earlier on.

Most usefully, knowing where I’m at and what I would need to do to recognise a significant improvement in my fitness to help me achieve my desired goals next season, the guesswork surrounding heart rate zones has been completely removed. I had a rough idea based on personal testing of these zones, but the test has revealed I was a little out – getting this accurate is essential for effective training and realising your potential. I now know exactly what I need to do to improve my fitness over the coming months, and have more confidence in what training I need to do than I ever have before.

That I believe is the most appealing aspect of fitness testing – no more guesswork. Even better, Garry can draft a training schedule that will fit around however hectic your life is and whatever hours you realistically can make available.

To conclude

Think such fitness tests are only for serious or professional cyclists? Think again. I’ve never thought of doing such a test before, I thought it would mean taking my cycling too seriously. But however seriously you want to take it, it’s such a small cost but potentially offers massive rewards.

I’m a pretty average cyclist trying to fit cycling around everything in my life and the most important, and appealing aspect, of the test is being able to get an accurate picture of my fitness, and using the data to thus draw up a plan to train effectively with the time I have available.

It’s removed that guesswork, and I now feel more confident moving forwards. For anyone wanting to realise more potential next season but thinks a fitness test is above them, don’t. It’s probably for the time-strapped cyclist that a fitness test is most well suited. If you’ve got only six hours spare and you want to get around the Etape du Tour next year, your path to success should start with a fitness test.

Garry undertakes testing in Wolverhampton on a Wednesday, Hampton Court on a Thursday, and from the New Year will be available at one of the Specialized Concept Stores on a Friday.  It may also be possible to arrange a “home visit” or a club testing day for groups of riders.

For more information or to book an appointment, call 0333 900 3330 or take a look at the website www.sportstest.co.uk.

I’ll be keeping all up to date with my progress on my Blog right here.