NTS running test
By Andy Newell
Running tests for skiers have long been part of our summer routine. In fact you can go to just about any big xc ski town in the US and I would bet they have their version of an uphill running TT used by the local club.
Uphill running tests might not be for everyone (if you are a non-runner SkiErg 3k tests can be a good option) but they are one of the easiest and simplest ways to monitor aerobic capacity throughout the off-season.
It's true that some skiers are better runners than others and that ones running ability doesn't always reflect how good they are at skiing. This is why in recent years a lot of teams have moved away from using a 3,000 meter track run as a test and moved toward uphill running test . The idea is that by using an uphill we are relying less on running technique and more on pure Vo2max capacity.
3,000 meter tests are also great for skiers, especially for those who have a long history of data to look back on.
In my opinion getting an indication of max Vo2 should be the goal of any uphill running test which is why I try to use the following terrain and length guidelines when executing a test.
Terrain:
- Look for gradual terrain. I like tests that are all 'runable' but still all uphill. If the terrain is too flat then skiers will show big improvements as their running technique and efficiency improves throughout the summer. This is OK but can skew data, remember we are looking for increased capacity not just increase running speed.
If terrain is too steep and athletes need to hike during the test I think this creates a situation where muscular fatigue can negatively skew max breathing, max heart rate, and max lactate readings. Just steady, grinding, running terrain is optimal.
Length:
Around 3,000 meters or just under is usually the best length. Why does length matter? It mostly has to do with how much time the test will take athletes. To truly test a MAX effort it helps if the test is under 20 minutes long. Longer uphill running tests are OK but might not be a reflection of max capacity. It's just tough to pin a max heart rate for more than 8-10 minutes at mx effort so pacing becomes a huge variable with longer test. Furthermore longer test will often yield a lower max heart rate and lower lactates at the finish. I try to shoot for a 12 - 14 minute test.
Below is a heart rate graph of our Nordic Team Solutions test here in Bozeman. This is from a test I did recently and you can see the steady increase in heart rate to the finish. Seeing maximal heart rates for the last 1 -2 minutes of the test is a good indication that the length and grade are correct.
If improving our Vo2 capacity is our goal than this type of test is very helpful and provides helpful data. Yes throughout the summer I will run more which can also help me improve my running time in this test. Posting PR's is always a great goal but maybe more importantly we want to look at this TT data for the following improvements into the Fall.
- More time logged in L4/5. As a skier gets more fit they should be able to maintain a higher level of cardio output throughout the entire test which means maintaining that max HR for longer periods of time at the end of the test.
- Steady or improving max heart rate at the finish
- Steady or improving max lactate at the finish.
