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It is not all about VO2 max

August 27, 2012 by Jesper Bondo Medhus 2 Comments

The most decisive moments in a cycling race often happen at an intensity close to VO2 max. I have several times emphasized how important I believe VO2 max is for race performance.

Also, I have used intervals targeted for VO2 max widely in my e-books to support my view on this training method.

It’s clear that training at high intensity makes fast improvements and has a huge potential for all cyclists. Actually, Elite and pro riders need training at (or very close to) VO2max to keep further progress.

The best and fastest way to track your progress is doing a 5-minute all-out test.

When you perform a VO2 max test, try to estimate how much power you can produce for five minutes and then keep a consistent pace. It might be necessary to adjust your pace throughout the test, but that’s how performance tests (and time trials) are.

As you get better you’ll be able to maintain a higher power output (avg. Watts).

Nevertheless, it should always be remembered that any performance test is only an indirect indicator of what really matters: Race performance.

Fact is, it really doesn’t matter how many Watts you can push in a 5-minute maximum test if you are unable to convert your awesomeness to race results. In the end, it’s your position on the podium that counts – not your average power output in performance tests.

Also, it’s worth considering that your 5-minute power output is only one out of many indicators of your current fitness. Thus, you should never be afraid to use different strategies to evaluate your performance.

If you are dreaming about finishing top 10 at a 3K pursuit then a 5-minute test might be relevant. Though, this test should never stand alone, because your overall goal is to get your bike to ride as fast as possible, so you can finish in the top 10.

So keep a strong focus on your overall goal. In the end that’s what matters most.

7+3 Common Sprinting Mistakes

May 28, 2009 by Jesper Bondo Medhus Leave a Comment

Long time ago I published an article about how to win a bunch sprint. I told you to pick your parents carefully, be patient, get in position and finally be strong.

Winning a mass sprint in a cycling race is not only about big muscles and genes. There are some simple steps that will help you to get more succesful when cycling races end up with a mass sprint.

If I should give you 3 magic words that will bring you better results in mass sprints it would be position, position and position.

I know that this simplistic description is not that helpful, so I can only recommend you to read this nice article from CyclingTipsBlog.com covering 7 common mistakes that riders make in a sprint finish.

Being aware of these 7 common mistakes can reduce the risk of blowing up your chances in a mass sprint:
1. Shifting into the 53-11T (or some gear far too big) right away
2. Starting your sprint far too early
3. Being too far back in the pack when the sprint starts
4. Being at the very front of the pack too far before the finish line
5. Coming underneath on the final corner
6. Boxing yourself in
7. Dropping the wheel

I would like to add the following quite common sprinting mistakes:

8. Staying behind a rider who doesn’t try to win the sprint.
9. Spending too much energy before the final sprint
10. Not being aware of wind conditions

Do you have more tips that should be included in this list with common sprint mistakes?

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