Club Sports Fitness Testing

Individual Performance Data

• • Personalized training zones for each member
• • VO₂ max measurement and percentile ranking
• • Lactate threshold and ventilatory thresholds
• • Heart rate zones specific to YOUR physiology
• • Baseline for tracking future improvements

Group Dynamics

• • Shared experience builds team cohesion
• • Friendly competition motivates improvement
• • Compare results (optional, not required)
• • Understand fitness differences within group
• • Better pace group organization for club rides/runs

Training Together More Effectively

• • Know which members can train together at same intensity
• • Organize pace groups based on actual zones, not guesswork
• • Prevent faster members from pulling slower members too hard
• • Everyone trains in correct zones during group workouts
• • Reduce injury risk from inappropriate pacing

Club Culture & Engagement

• • Memorable shared experience (testing is challenging!)
• • Creates conversation topics and bonding
• • Demonstrates club's commitment to performance
• • Attracts serious athletes to join club
• • Annual testing becomes club tradition

Organize Pace Groups

Most cycling clubs struggle with pace group organization. Testing solves this:

• • A Group: VO₂ max 50+ ml/kg/min, threshold 280+ watts
• • B Group: VO₂ max 40 to 50, threshold 220 to 280 watts
• • C Group: VO₂ max 30 to 40, threshold 160 to 220 watts
• • Objective criteria prevent hurt feelings about group placement
• • Everyone rides with appropriately matched riders

Power-Based Training

Many club cyclists have power meters but don't know their zones:

• • Testing provides FTP (functional threshold power)
• • All 7 power zones calculated from test data
• • Members can follow structured training plans
• • Club workouts can specify power targets
• • Track improvements year over year

Climbing Performance

Santa Cruz cycling means climbing. Testing reveals climbing potential:

• • Watts per kilogram (W/kg) determines climbing speed
• • Compare your W/kg to club members
• • Understand why some climb better than others
• • Set realistic goals for climbs like Empire Grade, Highway 9
• • Track W/kg improvements with training

Santa Cruz Cycling Clubs

• • Team Roaring Mouse
• • Santa Cruz Velo
• • Bike Church riders
• • Aptos Bike Shop group rides
• • Any informal cycling group

Pace Group Organization

Running clubs need multiple pace groups. Testing provides objective criteria:

• • Fast Group: VO₂ max 50+, easy pace 7:30 to 8:00/mile
• • Moderate Group: VO₂ max 40 to 50, easy pace 8:30 to 9:30/mile
• • Beginner Group: VO₂ max 30 to 40, easy pace 10:00 to 11:00/mile
• • Everyone runs with compatible partners
• • No one left behind or holding others back

Race Preparation

Many club members train for same races. Testing helps:

• • Set realistic race goals based on VO₂ max
• • Predict marathon, half marathon, 10K times
• • Know exact race pace for goal time
• • Train together at appropriate intensities
• • Compare results after race (who improved most?)

Prevent Overtraining

Group runs can push people too hard. Testing prevents this:

• • Know your Zone 2 heart rate for easy runs
• • Don't get pulled into faster pace by group
• • Understand when to split off to slower group
• • Reduce injury risk from excessive intensity
• • Build aerobic base properly

Santa Cruz Running Clubs

• • Santa Cruz Track Club
• • Fleet Feet running groups
• • Aptos Running Club
• • UCSC Running Club
• • Any informal running group

Multi-Sport Training Zones

Triathletes need zones for running AND cycling:

• • Test on bike for cycling zones
• • Test on treadmill for running zones
• • Or test on preferred modality and estimate other
• • Understand how fitness differs between sports
• • Identify limiters (run vs. bike fitness)

Ironman & 70.3 Preparation

Long-course triathletes benefit enormously from testing:

• • Determine sustainable bike power for 112 or 56 miles
• • Know run pace for marathon or half marathon off bike
• • Prevent going too hard early and blowing up
• • Optimize pacing strategy for race day
• • Track fitness improvements through training block

Club Workouts

Organize effective group workouts:

• • Threshold bike intervals at personalized power zones
• • Tempo runs at individualized heart rate zones
• • Everyone works at appropriate intensity
• • Stronger athletes can do higher power/pace
• • Developing athletes train at correct zones

Santa Cruz Triathlon Clubs

• • Santa Cruz Triathlon Club
• • Triathlon training groups
• • Masters swimming groups (many are triathletes)
• • Informal tri training partners

Scheduling

• • Book dedicated testing day for your club
• • Tests scheduled every 30 minutes (allows time for setup, test, results)
• • Typical session: 6 to 12 members over 3 to 6 hours
• • Weekend mornings popular for club groups
• • Can accommodate larger clubs over multiple days

The Experience

• • Members arrive at staggered times (every 30 min)
• • Each test takes 8 to 12 minutes
• • Immediate results and interpretation
• • Other members can watch and cheer (optional)
• • Creates supportive, motivating atmosphere
• • Plan post-testing coffee or meal together

Privacy Options

• • Results are private by default
• • Members can choose to share with group
• • Some clubs create leaderboard (opt-in only)
• • No pressure to disclose results
• • Focus on individual improvement, not comparison

Group Rates

• • Standard: $250 per person
• • 5+ members: $225 per person
• • 10+ members: $200 per person
• • Contact for larger group quotes
• • Payment can be individual or club-sponsored

Pre-Season Testing

Test at start of training season (January/February). Establishes baseline, provides zones for upcoming training block, creates excitement for season ahead.

Mid-Season Check

Optional retest mid-season (April/May) to update zones as fitness improves. Motivates continued training, shows progress, adjusts zones for peak racing season.

Year-Over-Year Tracking

Annual testing creates multi-year data. Track how club members improve over years. Celebrate collective fitness gains. Identify most improved member each year.

New Member Onboarding

Encourage new club members to test. Helps them find appropriate pace group immediately. Demonstrates club's commitment to science-based training. Creates welcoming shared experience.

Do all club members need to test?

No. Testing is optional and individual decision. However, more members testing creates better group dynamics and more accurate pace group organization. Even 50% participation is valuable.

Can we test on our own equipment?

Cyclists can test on their own bike with trainer, or use our Wahoo KICKR Bike. Runners test on our NOHRd SprintBok self-powered treadmill (mimics outdoor running). Equipment consistency ensures accurate comparisons.

What if club members have very different fitness levels?

That's normal and expected! Testing reveals these differences objectively. Helps organize appropriate pace groups so everyone trains effectively. No judgment-everyone gets personalized zones.

Can we make it a social event?

Absolutely! Many clubs plan coffee or lunch after testing. Creates bonding experience. Discuss results, compare notes (if members choose to share), celebrate effort. Makes testing memorable and fun.

How do we organize payment for group?

Options: (1) Each member pays individually, (2) Club pays for all members as benefit, (3) Hybrid-club subsidizes portion, members pay rest. We're flexible. Contact to discuss what works for your club.