How can I do better at test sessions?
As we look to the new season, testing is one of the first things many athletes will do. This will be the form of benchmarking to understand initial fitness levels, biomechanics or other areas. Various aspects of training and performance will be measured and improved upon in the coming months. Yet, often, athletes dislike “test week” and miss out on brilliant opportunities to improve. Coach Philip Hatzis explores the topic of improving your testing sessions in this article.
Seeing the different athletes’ approaches to a test week is always fascinating as a coach. Some athletes struggle with the testing because of the output (the result) that follows. They are often almost paralysed by the comparison to others, themselves, or what they think they ought to be capable of. (have a read of Self-discrepancy theory if you want to understand a bit more about this). Many of these athletes feel that the results indicate vulnerability as an athlete and will put barriers up to completing the test in the first place. If they reach the start line, they usually protect themselves with good reasons why the test won’t be conducted optimally and how the results should have been better.
On the other hand, some athletes dive into the test and do it as hard as they possibly can but rarely see marked improvements except through fitness. They “go hard or go home” but only gain by being a bit fitter. This may sound counterintuitive – training is all about increasing fitness. However, both athletes are paralysed or held back by several factors.
Testing is part of the training process, and testing is also a process. Therefore, athletes who get fired up by the output, i.e., the result of the test, miss a vital training opportunity by not focusing on the test process itself. If we take that first athlete (the one who is worried about what the results will say about them), they look only at what happened after the test: a comparison or reality and are fixated on the outcome.
The other athlete (who will dive into any test and see what they can do) enjoys the act of testing because it is an arduous effort. The outcome is not meaningless, but they are happy when they have done their best on the day based on effort.
Neither of them considers the process of testing, and there are lots of things that either athlete can learn. For example, going hard does not come easily to many athletes. Some athletes always hold something back, whereas others do not pace themselves appropriately and burn out (they go too hard!).
If tests were done mindfully and athletes focused on how their actions impact their performance, they would learn much more from each test process, from their mental approach to the actual result. Another way to think about the test is to ask the athlete how they would have done it better. If the response concerns going harder or removing a self-imposed barrier, there is still scope to review what happened.
Let’s take an example. In a 5km run test, the athlete identifies that they begin to lean forward into the running stride, shortening the stride and becoming less efficient. There may be data to back this up (which is helpful), but importantly, it gives the athlete and the coach more information on what can be done to improve beyond more training! Going harder is one option, but a better one is to focus on input cues that can make a difference to the performance and, therefore, the outcome. This is a straightforward example, but doing the session mindfully is helpful to see real improvements.
Psychology is a big part of testing. Many athletes dislike the psychological pressure of testing. As we have seen, this is often based on the outcome rather than the process of testing. In reality, testing often doesn’t necessarily give absolute values needed for training. For example, you may not have the absolute best 20-minute power outcome in an FTP test. It might happen a few days or weeks later in the event or training session – life can get in the way. We can use that information better to identify training, zones and goals. However, the psychological pressure of doing a test and knowing you have yourself against the scoring criterion or stopwatch is a really beneficial process for athletes to normalise. Ultimately, there is no way of hiding from the fact that in sports, you win or you lose (or draw!). Your reality is an essential part of the training and competitive process.
Consider that many athletes will go to the start line of their event, especially in triathlon, having only raced a few times before the event. Therefore, a fitness test is a perfect opportunity to practice the pre-race routine, from the warm-up to the psychological calmness that is needed to perform well on a given day. Often, athletes are frustrated that they don’t feel perfect on a test day to do their best or they have had an imperfect lead into the test. The truth is that there is an opportunity to learn how to squeeze out performance even when they aren’t feeling fantastic. Athletes rarely feel perfect going into race day, so it is an excellent chance to practice performing every day, not just when you feel good!
As we arrive at test season, remember that tests are both part of the process and the process itself. As a coach, I use actual and hidden tests for athletes. In many instances, the label: “test” adds more pressure to the athlete than the real act of testing itself! Can you imagine how much pressure athletes would feel if they realised that every session is ultimately a form of testing? Therefore, if you are someone who misses an opportunity to learn from the process, focus on your next testing week to try and be more mindful in executing the performance you are capable of. For the nervous athletes who spend too much time focussing on the outcome, remember that the outcome is precisely that: what comes out. The input to the process is under your control, so focus on the input and then learn how your input can impact the outcome. Improving your input is the only way of guaranteeing an improved output.
Whichever end of the continuum you are on, you will find it more rewarding to see testing as a process that you can improve and see how well you can execute it rather than worry about the result. After all, once that result has been marked off, you will only want to go better the next time and start the process again! This is an interesting paradox – you want a good result only to try and do better the next time, in which case the outcome will never be attained. Mastering the process for the best result can be achieved and means every test can be good regardless of what the numbers say at the end!
Good luck with your tests!
Philip is the founder of Tri Training Harder LLP. He’s a British Triathlon Level 3 coach, and has been coaching for over a decade and is involved with mentoring and developing other coaches.
Philip has coached athletes to European and World AG wins, elite racing, many Kona qualifications, IRONMAN podiums and AG wins.
Alongside the conventional development through many CPD courses, he has also been fortunate enough to work alongside experts in the fields of Physiotherapy, Strength and Conditioning, Nutrition, Psychology, Biomechanics, Sports Medicine. Putting this knowledge into practice he has worked with thousands of athletes to various degrees, from training camps in Portugal and around Europe, clinics in the UK and online coaching.
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