Bleep test and cycling fitness
Discussion
Being in the RAF I have the pleasure of undertaking the bleep test every six months, current pass mark is 9.4.
As I get older I seem to lose a bit less pace in the legs, whereas in the past my natural fitness would see my through these days I'm finding that even after having done almost 1000 miles in the past month the base fitness isn't there to see me through.
Now the thing is, I hate running so from a cyclists point of view is there anything I can do to get that speed back in my legs or should I simply hit the treadmill/road and smash out the interval sessions?
My bike training this past month has been made up of mostly base miles with a move towards interval style training towards the end.
As I get older I seem to lose a bit less pace in the legs, whereas in the past my natural fitness would see my through these days I'm finding that even after having done almost 1000 miles in the past month the base fitness isn't there to see me through.
Now the thing is, I hate running so from a cyclists point of view is there anything I can do to get that speed back in my legs or should I simply hit the treadmill/road and smash out the interval sessions?
My bike training this past month has been made up of mostly base miles with a move towards interval style training towards the end.
shouldbworking said:
Running is not the same as cycling 
shock
No substitute for putting the miles in foot. Just think of the extra calories being burnt by that inefficiency.
Unfortunately I'm learning that! shockNo substitute for putting the miles in foot. Just think of the extra calories being burnt by that inefficiency.
I guess I have to accept I'm going to have to swap my carbon soled shoes for something a bit more bouncy, at least in the mean time.
So 9.4 means you're in the same age-group as me (30 - 38). I'm 32 now and am heading back in to the RAF after 7 months out (don't ask) so with there being a chance of doing Halton again I wanted to get my fitness up.
Before I'd have got to 9.4 OK but it wasn't enjoyable although I considered myself quite fit. I now go to the gym 4-5 days a week and every time without fail I do 2.4Km as quick as I can and then press ups and sit ups.
It's taken a little while but I'm down to 2.4k in 10mins or just over and 60ish press ups and high 40's for sit ups.
I feel like I'd blast the bleep now.. It doesn't at all seem like a big deal now.
Before I'd have got to 9.4 OK but it wasn't enjoyable although I considered myself quite fit. I now go to the gym 4-5 days a week and every time without fail I do 2.4Km as quick as I can and then press ups and sit ups.
It's taken a little while but I'm down to 2.4k in 10mins or just over and 60ish press ups and high 40's for sit ups.
I feel like I'd blast the bleep now.. It doesn't at all seem like a big deal now.
A bleep test is like a VO2Max test, right? Ramp up until failure.
Although cycling fitness carries through to lower levels of running exertion I'm not sure it'll help you at the top end.
I think training for Vo2max efforts requires sport-specific intervals. Do runners still call them fartlek?
I cycle lots and run rarely, and as a consequence when I go running I'm limping for days. Big engine, parts can't cope!
Although cycling fitness carries through to lower levels of running exertion I'm not sure it'll help you at the top end.
I think training for Vo2max efforts requires sport-specific intervals. Do runners still call them fartlek?
I cycle lots and run rarely, and as a consequence when I go running I'm limping for days. Big engine, parts can't cope!
HundredthIdiot said:
A bleep test is like a VO2Max test, right? Ramp up until failure.
Although cycling fitness carries through to lower levels of running exertion I'm not sure it'll help you at the top end.
I think training for Vo2max efforts requires sport-specific intervals. Do runners still call them fartlek?
I cycle lots and run rarely, and as a consequence when I go running I'm limping for days. Big engine, parts can't cope!
Yup, VO2 max, what's frustrating is that I'm not blowing chunks, it's simply that my legs won't move fast enough to get me between the last few shuttles, that's what I need to improve on.Although cycling fitness carries through to lower levels of running exertion I'm not sure it'll help you at the top end.
I think training for Vo2max efforts requires sport-specific intervals. Do runners still call them fartlek?
I cycle lots and run rarely, and as a consequence when I go running I'm limping for days. Big engine, parts can't cope!
TheFungle said:
Yup, VO2 max, what's frustrating is that I'm not blowing chunks, it's simply that my legs won't move fast enough to get me between the last few shuttles, that's what I need to improve on.
Ah right. If you're not blowing chunks then it's probably not an aerobic training issue.You need to do something specific like sprint training. No idea about that! Maybe try a running forum/coach.
TheFungle said:
My problem is that I am fit, no question about it but it's not translating to a specific test, which leaves the PTIs a little confused on how best to advise...
Well they are not doing their job then, Google HIIT training and Tabata and finally plyometrics.Mix these training methods up you will cruise your MSFT within 6 weeks.
Another thing I do is use the MSFT for a circuit with a partner. 1 exercises for example press ups the other does 1 Sprint in time with the bleep then change over as you get to Level 15 you'll end up just jogging on the spot as the change overs are so quick and you fatigue.
PM me if you want but honestly your PTIs should be aware of all the above.
Cost effective method of increasing heart and lung capacity.
Finally side lunge for the line and power off the extended leg don't run to the line and then jog round your expending energy and making the distance further.
There is actually a bike specific fitness test available on ebay. I bought it (£2.75) and they send you the MP3 file and it tells you how to perform the test. It uses gym bikes, but I have tweaked it so that it works on spin bikes (just increase cadence and increase level 1/4 a turn same on my turbo). It is a really tough workout, but after 2 years away from cycling helped me to keep up with the lads at the local track when the peloton split. It's good because you get a score and you can see the progress you make. In fact I can see how it would help with repeated attacks high rpm and climbs. A real bargain if you're looking to get bike fit quickly. I think it was called 'San Sebastian bike fitness bleep test' or something like that on UK ebay. Good luck
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