The bleep test is what I chose for my pre-test, as it’s a maximal test, which means it tests your fitness to the limit. I will see how many levels I can complete and that will give me a rough idea of my fitness. The bleep test works by you having to run a distance of 20 m and keeping in time with the bleeps. The time between the recorded beeps decreases every minute as the levels go up, each level lasts 60 seconds. You start off with a very slow jog and every level you complete you are made to run faster and faster until you can cope no more at which point you must stop and record your result. Only top athletes are expected to reach the top 3 levels. David Beckham and Lance Armstrong are only a handful of athletes who can complete the test.
I did the test because the bleep test is used to estimate your VO2 max. (Maximum oxygen intake). After I’ve completed my programme I will do the test again and see if I have improved.
Factors affecting my performance
I performed my test indoors so the conditions were relatively good the hall was of a mild temperature so I wasn’t to hot which would have made me sweat and not perform as well and it wasn’t to cold making my muscles tighten up. I wasn’t suffering from any ill health apart from a slightly bruised rib, which slightly affected my breathing. The ground surface in my opinion wasn’t to good and I think this did affect my performance as I was slipping quite a lot, I couldn’t blame it on my shoes as I was wearing very good quality shoes that are designed for running. One variable that could have also affected my performance was that I was running without any one by me so I didn’t have any one to compete with as such, this in my opinion would have probably spurred me on a extra level maybe to 12.0.
Food Intake running up to the test
Breakfast- porridge & orange juice
Morning snack- Chocolate cookie
Lunch- half a bottle of water
I kept my food intake to a minimum as top nutritionists advise it.
> It’s advised you shouldn’t eat from 2 hours before the test
> You shouldn’t consume alcohol or cigarettes before test.