Exercise tests for runners: an essential tool for optimising performance and preventing injury

Stress tests, in particular VO2max and cardiovascular assessments, have become an essential part of training for both amateur and professional runners. These tests make it possible not only to measure physical capacity an athlete's current situation, but also to customise training programmesThese tests help to identify the risk of injury and maximise performance. In this article, we explore the importance of these tests for runners and present an in-depth discussion with Apolline Carrard and Elisa Fontana from VO2 Sports in Yverdon, and Amélie de Test n'Perf in Aigle, who share their expertise on the subject.

The importance of cardiovascular tests for runners

Cardiovascular tests are essential for assess cardiac health of runners and determine precise training zones. As Apolline and Elisa point out, there are two main types of test: the performance testing and medical tests for a health check.
"Tests for health check-ups, such as electrocardiogram (ECG) and the measurement of blood pressureare crucial for assessing the health of the heart and circulatory system. They can be used to detect abnormalities such as arrhythmias or coronary heart disease, thereby preventing serious incidents during sporting activities.
On the other hand, performance tests, which measure parameters such as the VO2maxheart rate (FC) and blood lactataemia, focus on improving performance. "These tests assess aerobic capacitythe ventilatory thresholds and lacticThis provides invaluable data for personalising training programmes", they add.

Recommended frequency of VO2max tests

Frequency of tests VO2max depends on a number of factors, including the rider's level of experience and specific objectives. Apolline and Elisa generally recommend that you have a test every three months. six months to one year.
"For an elite rider, it is possible to carry out several tests per season, in particular to adjust training according to progress or specific objectives. For an amateur athlete, it's important to leave enough time between tests for progress to become apparent, hence our recommendation not to space them out by less than six months", they explain.
Amélie de Test n'Perf also stresses the importance of incorporating these tests into a training programme: "Thresholds and training zones are not fixed and change according to the work done. A test can highlight the development of the athleteThe aim is to help the team to improve, to adjust its preparation and to provide individual keys to its potential for progress.

How a VO2max test can improve performance

The test VO2max is a powerful tool for optimising runners' training. By measuring cardiovascular and pulmonaryas well as energy substrates metabolised during exercise, this test provides crucial information for determining individual training zones.
"The information obtained, such as ventilatory thresholds and the maximum aerobic speed (MAS)This makes it possible to personalise training. Runners can then train with precise data rather than relying solely on how they feel," explain Apolline and Elisa. They add that they can also analyse their training to check that it has been carried out at the right intensity.
Amélie adds: "An effort test provides information about your current level of performance and enables us to target the most effective measures. areas of progressionThis prevents injuries and overwork.

Main indicators to monitor during a VO2max test

During a test VO2maxExercise physiologists monitor a number of key indicators. These indicators include VO2the heart ratethe ventilationthe respiratory quotient (RQ)and the blood lactatemia.
Apolline and Elisa explain: "These indicators can be used to determine the most appropriate precise training zones for the rider. In the field, the rider's main task is to keep an eye on his lookhis speedand its heart rate to make sure he's training in the right areas.
Amélie adds that the comparison with previous tests can help detect fatigue or overwork. "When you're tired, the heart rate is often higher at rest and at the start of exercise, and it becomes more difficult to reach your usual maximum heart rate at the end of the test".

Preventing injuries with cardiovascular tests

Stress tests are not only a tool for improving performance, but also for prevent injuries. By determining the optimal training zones for each athlete, these tests help to avoid the overloadwhich is often the cause of injuries.
"Injuries often occur when the athlete is overloaded. Exercise testing allows you to train at the right intensities, which reduces the risk of injury," explain Apolline and Elisa. They add that the tests can also reveal early signs of overworksuch as an inability to reach peak performance or abnormalities in blood lactate levels.

Cardio monitoring during the race

Using a watch with heart rate sensor during the race is an invaluable tool for runners. It allows them to monitor their effort intensity in real time and make adjustments if necessary.
"Thanks to training areas determined by the effort test, the athlete knows exactly where he stands in terms of intensity by looking at his heart rate. This is particularly useful for avoiding setting off too quickly or for adjusting the effort according to accumulated fatigue", explain Apolline and Elisa. They note, however, that the heart rate is less reliable than speed or pace on flat ground, as it can be influenced by external factors such as fatigue, stress or temperature.
Amélie also recommends using a belt to measure heart rate rather than wrist sensors, which are less accurate.

Equipment used in the test centres

Test centres such as VO2 Sports and Test n'Perf are equipped with latest-generation equipment to ensure the accuracy and quality of the tests. À VO2 Sportsfor example, a laboratory treadmill with a speed of up to 30 km/h and a gradient of 25% is used, as well as a device for measuring gaseous exchanges and a device for measuring lactic acid.
Apolline and Elisa emphasise: "The equipment used in our centre is material medical which requires regular maintenance and servicing. Before each stress test, the calibration of the gas exchange machine is necessary to obtain the most accurate values possible".
Amélie adds that the Test n'Perf has a device for measuring each continuous breathing cyclecombined with lactatemia to determine the thresholds and training areas with high precision.

Procedure for a VO2max test

A test VO2max typical of the centre VO2 Sports begins with a maintenance with the athlete to understand their levelhis healthand its training habits. Next, a body composition by bioimpedance is carried out to get an overview of the athlete.
"The stress test itself begins after a warm-upand the load gradually increases until the athlete reaches his or her maximum. After the test, the exercise physiologist analyses the data and discusses the results with the athlete to explain the training areas and how to train", explain Apolline and Elisa.
Amélie points out that the test takes about 1h30with the first part dedicated to theanamnesis of the athletefollowed by the test and a post-test discussion to analyse the results. data and establish areas of work for further preparation.
Tips for integrating tests into a training programme
Test integration VO2max and cardiovascular in a training programme can bring significant significant benefits. Apolline and Elisa recommend carrying out the test at the beginning of the season, at around 1 to 1.5 months after the start of the season, so that you've already done some training withintensity and speed.
"It's important to come prepared rested to do the test, without having done a big session or competition close to the test. This allows you to redefine training zones and see the progress made "they explain.
Amélie adds: "I advise you to come and do a test at the beginning of your preparation so that you can getting started in the best possible conditions. After a period of practice, it's worth taking stock again by preparation medium to update and adjust training in line with new test results. "

The stress teststests, in particular VO2maxare invaluable tools for any runner looking to improve your performance and prevent injuries. Thanks to the expertise of centres such as VO2 Sports and Test n'Perfriders can obtain data precise and personalized to help them train more effectively. intelligent and effective. By incorporating these tests into their training routine, runners are better prepared for achieve their objectives while minimising risks related overtraining or injuries.

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Many thanks to Amélie, Elisa and Apolline for their invaluable answers, which enriched this article.