Race Preparation Testing in Santa Cruz

Why this window is ideal for race preparation testing:

• 4 to 6 Weeks Out = Peak Training Block Complete:
  • • Most athletes complete highest-volume training 5 to 8 weeks before race
  • • Testing at 4 to 6 weeks captures fitness from that peak block
  • • Shows results of months of preparation
  • • Fitness continues improving into race day via taper
• Time to Act on Results:
  • • If fitness lower than expected: 4 to 6 weeks allows brief re-build before taper
  • • If fitness on target: Confidence to proceed with planned taper
  • • If fitness exceeds expectations: Can set more aggressive race goals
  • • Still have 2 to 3 key workouts remaining before taper-use new zones
• Not Too Close to Race:
  • • Testing 1 to 2 weeks out = too late to adjust training
  • • Testing during taper can feel "off" due to reduced volume
  • • Maximal exertion 1 week before race may compromise taper freshness
• Not Too Early:
  • • Testing 8+ weeks out = fitness still changing significantly
  • • Race pace targets may shift as taper provides final fitness gains
  • • Confidence boost wears off if test too far from race

Using VO₂ max test data to determine race pace for different event distances:

• Marathon (26.2 miles / 3 to 5 hours):
  • • Target Intensity: At or slightly below VT1 (aerobic threshold)
  • • Heart Rate: VT1 HR or 5 bpm below
  • • % VO₂ Max: 65 to 75% (varies by athlete)
  • • Why: Maximizes fat oxidation, preserves glycogen for final miles
  • • Strategy: Start conservatively at low end of range, allow HR to drift up in final 10K
  • • Slower runners (4 to 5 hours): Can run slightly higher % due to longer duration = more fat reliance
  • • Faster runners (3 to 3.5 hours): May approach VT2 but risky-bonk danger
• Half Marathon (13.1 miles / 1.5 to 2.5 hours):
  • • Target Intensity: Between VT1 and VT2, closer to VT2
  • • Heart Rate: VT1 + (VT2-VT1) × 0.5 to 0.7
  • • % VO₂ Max: 80 to 88%
  • • Why: Duration allows some lactate accumulation but must stay sustainable
  • • Strategy: Start at VT1, allow HR to climb into VT2 zone by mile 8 to 10
• 10K (6.2 miles / 35 to 60 minutes):
  • • Target Intensity: At or above VT2 (lactate threshold)
  • • Heart Rate: VT2 to VT2 + 5 bpm
  • • % VO₂ Max: 88 to 95%
  • • Why: Maximal sustainable pace for 35 to 60 min effort
  • • Strategy: Settle into VT2 pace by mile 1, hold steady
• 5K (3.1 miles / 15 to 25 minutes):
  • • Target Intensity: Well above VT2, approaching VO₂ max
  • • Heart Rate: 95 to 100% max HR
  • • % VO₂ Max: 95 to 105% (yes, above VO₂ max is possible for short durations via anaerobic contribution)
  • • Why: Short enough to sustain high lactate levels
  • • Strategy: Aggressive start, suffer through, hold on
• Ironman Triathlon (140.6 miles / 9 to 17 hours):
  • • Target Intensity: Well below VT1, especially on bike
  • • Bike: 60 to 70% VO₂ max, heart rate 10 to 15 bpm below VT1
  • • Run: VT1 HR initially, will slow as fatigue accumulates
  • • Why: Extreme duration demands maximum fat utilization
  • • Strategy: Conservative bike = runnable marathon. Aggressive bike = death march run
• Olympic Triathlon (1.5K swim, 40K bike, 10K run / 2 to 3.5 hours):
  • • Bike: VT1 to VT2 zone, save legs for run
  • • Run: VT2 pace (like standalone 10K but on tired legs)
• Century Ride (100 miles / 5 to 7 hours):
  • • Target Intensity: Zone 2, below VT1
  • • Power: 60 to 70% FTP
  • • Why: Long duration requires fat metabolism dominance

How to apply test results to last 4 to 6 weeks of training:

• Race-Pace Workouts:
  • • Now you know exact heart rate for goal race pace
  • • Practice hitting that HR at various speeds (flat, hills, wind)
  • • Teach body what race effort feels like
  • • Example: Marathon pace runs at VT1 HR, even if pace slower on hills
• Taper Intensity Adjustment:
  • • If fitness test shows you're sharp: Reduce taper intensity slightly
  • • If fitness test shows you're still building: Keep some intensity in taper
  • • If fitness test shows fatigue: Extend taper, more recovery
• Final Hard Workouts:
  • • Typically 2 to 3 quality sessions remain after testing
  • • Use updated zones for precision
  • • Marathon example: 2 × 20 min at marathon HR, 10-day taper, race

Fat oxidation data directly informs race-day fueling:

• High Fat Oxidation (0.8+ grams per minute at race pace):
  • • Can use lower carbohydrate intake strategy
  • • Marathon: 30 to 45 grams carbs per hour sufficient
  • • Less GI distress risk
  • • Body deriving significant energy from fat stores
• Moderate Fat Oxidation (0.4 to 0.8 grams per minute):
  • • Standard fueling protocol: 45 to 60 grams carbs per hour
  • • Mix of fat and carb metabolism
  • • Practice in training essential
• Low Fat Oxidation (under 0.4 grams per minute):
  • • Heavily carb-dependent
  • • Need aggressive fueling: 60 to 90 grams carbs per hour
  • • Higher bonk risk if under-fueled
  • • Consider gut training to tolerate higher carb intake
• Practice Fueling at Race Pace:
  • • Use final long training sessions to test fueling plan
  • • Train gut to absorb carbs at race effort
  • • Verify no GI issues before race day

How to modify pacing strategy based on environmental conditions:

• Hot Weather (75°F+):
  • • Heart rate 5 to 10 bpm higher at same pace
  • • Strategy: Pace by heart rate, NOT pace. Accept slower time
  • • Start 5 bpm below normal race HR to account for cardiac drift
  • • Increase hydration and electrolytes
• Hilly Course:
  • • HR will spike on uphills, drop on downhills
  • • Strategy: Let HR rise to VT2 on climbs, recover to VT1 on descents, average stays in race zone
  • • Don't blow up chasing pace on hills-pace by effort/HR
• Windy Conditions:
  • • Headwind increases effort at given pace
  • • Strategy: Pace by HR. Accept slower splits into wind, don't overcook
  • • Tailwind: Free speed but don't exceed race HR
• Altitude:
  • • VO₂ max and pace both decrease at elevation
  • • Strategy: Adjust goal pace downward 1 to 2% per 1000 ft elevation
  • • HR zones less reliable at altitude-use perceived effort

The psychological benefit of pre-race testing:

• Eliminates Self-Doubt:
  • • "Did I train enough?" → Testing answers definitively
  • • "Am I ready?" → Fitness metrics show preparation status
  • • Removes uncertainty, allows mental focus on execution
• Prevents Overreach:
  • • Ambitious athletes often set unrealistic pace goals
  • • Testing provides reality check
  • • Better to hit conservative goal than blow up chasing aggressive one
• Race Day Execution:
  • • Trust your numbers when excitement tempts you to start too fast
  • • Confidence to run/ride your own race, ignore competitors
  • • Data anchors pacing decisions when fatigue clouds judgment

Testing 4 to 6 weeks out allows time to respond:

• Fitness Lower Than Expected:
  • • Don't panic-4 to 6 weeks enough for meaningful improvement
  • • Add one extra threshold session in weeks 4 to 5 before race
  • • Verify recovery adequate-fatigue may be masking fitness
  • • Adjust race goals to realistic based on current fitness
• Consider Deferring:
  • • If fitness significantly below goal requirements
  • • If testing reveals injury or overtraining
  • • Better to defer and race strong later than suffer through subpar performance
• Reframe Goals:
  • • Use race as hard training effort
  • • Focus on execution and learning vs. outcome
  • • Set process goals (even pacing, nutrition) vs. time goals

Popular events where pre-race testing provides advantage:

• • Wharf to Wharf (6 miles): July. Test in May/June for race pace data
• • Big Sur Marathon: April. Test in late February/early March
• • Santa Cruz Half Marathon: Test 4 to 6 weeks prior
• • Sea Otter Classic (cycling): April. Test in February/March for FTP and zones
• • Santa Cruz Mountain Trail Race: Test before attempting technical mountain ultra
• • Vineman Triathlon (Sonoma): July. Test in May/June for bike and run pacing
• • California International Marathon: December. Test in October/early November

VO₂ Max Test: $250

What's Included for Race Prep:

• • Complete VO₂ max assessment
• • VT1 and VT2 identification
• • Race-specific pacing heart rate targets
• • Fat oxidation data for fueling strategy
• • Estimated race pace based on physiology
• • Taper and final training recommendations
• • Same-day results with race strategy discussion

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com

Scheduling: Book 4 to 6 weeks before your goal race for optimal preparation window.