Comments on: Final Stages Of VO2 Max Booster Program http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/ Cycling Training Tips Tue, 27 Jul 2010 14:02:37 +0000 hourly 1 http://wordpress.org/?v=3.0 By: Bill http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/comment-page-1/#comment-60251 Bill Sat, 24 Jul 2010 01:31:52 +0000 http://www.training4cyclists.com/?p=496#comment-60251 PowerTap SL Previous best 5' test was 260 watts I followed the workouts to a 'T' and about 18 days later (I took 4 days easy or off the bike to recover), I retested and put down 296 watts! I'm toying with the idea of taking a week and just riding then trying another round of this program to see the results. I don't expect them to be as good as this first one but it should get me into the 300s. PowerTap SL
Previous best 5′ test was 260 watts

I followed the workouts to a ‘T’ and about 18 days later (I took 4 days easy or off the bike to recover), I retested and put down 296 watts!

I’m toying with the idea of taking a week and just riding then trying another round of this program to see the results. I don’t expect them to be as good as this first one but it should get me into the 300s.

]]> By: James http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/comment-page-1/#comment-59198 James Thu, 24 Jun 2010 19:24:24 +0000 http://www.training4cyclists.com/?p=496#comment-59198 I would leave yourself at least 2 days, 3 if you are especially fatigued after completing the final day before you race. Gives you a chance to fit in a longer ride at low-moderate intensity and a recovery ride then you should be able to rip it. I would leave yourself at least 2 days, 3 if you are especially fatigued after completing the final day before you race. Gives you a chance to fit in a longer ride at low-moderate intensity and a recovery ride then you should be able to rip it.

]]> By: Shay http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/comment-page-1/#comment-59160 Shay Thu, 24 Jun 2010 01:02:28 +0000 http://www.training4cyclists.com/?p=496#comment-59160 Hi! thanks for this awesome program - I want to use it before a race as a way to "taper" into the race since I found that I need to train intervals through a taper - what day should day 13 be before a race? should I finish this program the day before the race or 2...? Thank you so much! Shay Hi!
thanks for this awesome program – I want to use it before a race as a way to “taper” into the race since I found that I need to train intervals through a taper – what day should day 13 be before a race? should I finish this program the day before the race or 2…? Thank you so much!
Shay

]]> By: MJ http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/comment-page-1/#comment-55794 MJ Sat, 27 Mar 2010 20:12:18 +0000 http://www.training4cyclists.com/?p=496#comment-55794 First of all, Jesper, thank you for this great program. I am a novice cyclist who started really last September with 5-10 rides outside, and spent most of the time on my computrainer in the winter time, starting Dec 2009. At that time I did a VO2Max test in the lab and it came at 230W (yeah, I know pretty bad, but I am determined to improve over the coming years.). I was not able to train in Jan due to a very bad flu so I really spent some serious time on the computrainer since Feb (was doing mostly my Zone 1). On March 12, I started your V02MAx booster program and today I just tested myself again. I am happy to let you know that my VO2Max power went up by 30W, to 260W. I am happy with the result and I wanted to share this result with you. Got a question for you...I am keen to improve this result further, so I was thinking to do my regular zone 1 and some zone 3 sessions for the next months or so, and was hoping to try your program again in a month, with my new VO2MAx numbers with a goal/hope to increase is another 20-30W. Would you recommend that or not? If not, why not? Thanks,MJ First of all, Jesper, thank you for this great program.

I am a novice cyclist who started really last September with 5-10 rides outside, and spent most of the time on my computrainer in the winter time, starting Dec 2009. At that time I did a VO2Max test in the lab and it came at 230W (yeah, I know pretty bad, but I am determined to improve over the coming years.). I was not able to train in Jan due to a very bad flu so I really spent some serious time on the computrainer since Feb (was doing mostly my Zone 1). On March 12, I started your V02MAx booster program and today I just tested myself again. I am happy to let you know that my VO2Max power went up by 30W, to 260W. I am happy with the result and I wanted to share this result with you.

Got a question for you…I am keen to improve this result further, so I was thinking to do my regular zone 1 and some zone 3 sessions for the next months or so, and was hoping to try your program again in a month, with my new VO2MAx numbers with a goal/hope to increase is another 20-30W. Would you recommend that or not? If not, why not?

Thanks,MJ

]]> By: J Siviour http://www.training4cyclists.com/final-stages-of-vo2-max-booster-program/comment-page-1/#comment-54913 J Siviour Thu, 04 Mar 2010 14:20:18 +0000 http://www.training4cyclists.com/?p=496#comment-54913 Qualified success: Background: use PowerTap SL+ (set up a couple of weeks ago) running Golden Cheetah software. The software (GC) has a Critical Power Plot which includes a predicted curve. Based on my few readings to that time, my predicted 5 min power was 350w, although my 5min TT test result was 306w. I decided to do the interval program on the basis that 350w was my 5min power. Actions and Outcomes: I worked for 11 out of 12 days on the intervals. Yes I skipped from Day 2 to Day 6 (a fellow cyclist suggested it was too easy). The intervals were a struggle and on occasion I lost count and did too many and on one occasion I did 1 fewer than per program. On many occasions I struggled to average the required wattage however on all but 1 occasion I achieved required output (on that occasion I was 3 watts short). My biggest difficulty was maintaining constant output: minor variations in gradient/surface/concentration resulted in wild variation of output...I also found that my initial acceleration at the start of an interval would result in a power spike over 400w. After the program my legs felt sluggish so I had a few days of active and slothful rest :) . Oh the Result: did 5 min TT up "1 in 20". 349w: yeah I am a wuss...and I was hoping for much better. At least this result sits on the anticipated power curve generated by Golden Cheetah (rather than just being the projected 5 min power value). So you can view it as a 1w decrease or a 43w increase...both are valid answers and I am happy to compromise and take a 20w increase. I suspect I was pushing too big a gear as the quads were burning and the breathing was not quite desperate....there was not much left in the tank as the legs were tingling and it took 5 min of recovery before I resumed generating reasonable power figures. Power varied from a low of 220w, closely followed by a high of 520w (as I attempted to compensate) just prior to the finish of the test. Speed varied between 16.5 & 24 (km/h). I figure I can easily improve on 349w (not by much) by improved technique, without improved fitness. I aim to go out and just stay above 350w and see what turns up. Notes: When I was struggling with power I was, by standing able to increase the wattage, however the readings jumped about...a lot. I need to change gears more often in response to gradient change and may need to go 1 gear easier. I am 51 years, 90kg riding 11kg bike (inc clothing etc), 1 min 554w, 20min 301w. Lastly thank you for the program and the motivation. Try it you will not regret it no matter the outcome. js Qualified success:
Background: use PowerTap SL+ (set up a couple of weeks ago) running Golden Cheetah software. The software (GC) has a Critical Power Plot which includes a predicted curve. Based on my few readings to that time, my predicted 5 min power was 350w, although my 5min TT test result was 306w. I decided to do the interval program on the basis that 350w was my 5min power.

Actions and Outcomes: I worked for 11 out of 12 days on the intervals. Yes I skipped from Day 2 to Day 6 (a fellow cyclist suggested it was too easy). The intervals were a struggle and on occasion I lost count and did too many and on one occasion I did 1 fewer than per program. On many occasions I struggled to average the required wattage however on all but 1 occasion I achieved required output (on that occasion I was 3 watts short). My biggest difficulty was maintaining constant output: minor variations in gradient/surface/concentration resulted in wild variation of output…I also found that my initial acceleration at the start of an interval would result in a power spike over 400w. After the program my legs felt sluggish so I had a few days of active and slothful rest :) .

Oh the Result: did 5 min TT up “1 in 20″. 349w: yeah I am a wuss…and I was hoping for much better. At least this result sits on the anticipated power curve generated by Golden Cheetah (rather than just being the projected 5 min power value). So you can view it as a 1w decrease or a 43w increase…both are valid answers and I am happy to compromise and take a 20w increase. I suspect I was pushing too big a gear as the quads were burning and the breathing was not quite desperate….there was not much left in the tank as the legs were tingling and it took 5 min of recovery before I resumed generating reasonable power figures.

Power varied from a low of 220w, closely followed by a high of 520w (as I attempted to compensate) just prior to the finish of the test. Speed varied between 16.5 & 24 (km/h). I figure I can easily improve on 349w (not by much) by improved technique, without improved fitness. I aim to go out and just stay above 350w and see what turns up.

Notes: When I was struggling with power I was, by standing able to increase the wattage, however the readings jumped about…a lot. I need to change gears more often in response to gradient change and may need to go 1 gear easier.

I am 51 years, 90kg riding 11kg bike (inc clothing etc), 1 min 554w, 20min 301w.

Lastly thank you for the program and the motivation. Try it you will not regret it no matter the outcome. js

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