Performance Testing FAQs

Performance Testing FAQs

Q: Do I need to be super-fit to be tested?
A: No. We will use a test protocol appropriate for your level of fitness. 

Q: How long should I allow for a performance test?
A: The test itself will take 20-30 minutes. However there is some preparation required such as filling out a short questionnaire and taking your height, weight and resting heart rate and blood lactate levels. Afterwards you may need some recovery time and a change of clothes. In all we advise allowing 1-hour for the testing. 

Q: I’m a road cyclist. Can I use my own pedals/shoes?
A: Yes, our cycle ergometer is adjustable, and pedals can be changed. We have Shimano SPD, Shimano SPD - SL, Look Keo Classic and Speedplay pedals in the laboratory, but if you use another type please bring these with you.

Q: Can I eat before the test?
A: Yes, although the test requires maximal effort so eat far enough ahead that you will not suffer gastrointestinal disturbance during the test. Two to three hours is typical, but everyone is individual. 

Q: What should I wear?
A: Wear whatever you would normally exercise in. The laboratory temperature is between 18 and 23 degree Celsius so shorts and a T-shirt are appropriate. 

Q: How is lactate measured?
A: Blood lactate measurement requires a small sample of blood obtained via a finger-prick lancet – the type used by diabetics when testing blood glucose. The process is quick and relatively painless.

Nutrition

Q: Do I have to measure out food when completing the food diary?
A: No, although it is helpful to provide some detail on portion size, e.g. a medium chicken breast, 4 rounds of thick sliced wholemeal bread etc. 

Q: What if I don’t know all the information required for the Nutritional Questionnaire?
A: The questionnaire is designed to help save time during the consultation so just fill out what you can.

 

Q: Will I get a diet plan?
A: You will be advised about the types of foods and meals that will best suit your performance and health goals, with example meals to meet your needs for your typical training/competition and rest days. This approach provides greater personalisation than a rigid weekly eating regime.

 

 

The Institute for Optimum Nutrition is an independent educational charity.
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