Welcome to my series: VO2 Max Booster ProgramThis training program will dramatically boost your race performance in only 14 days. Any cyclist can use the training program, but riders with an SRM or PowerTap mounted on their bike will get the best value. It is good to know your starting point whenever you begin a […]
VO2 Max Booster Program – VO2 Max Test Read More »
I have previously described what cyclists can learn from marathon runners. Effective use of training planning, goal setting, and tapering protocols make marathon runners look more serious in my eyes than many road cyclists. However, there are more lessons that cyclists have to learn from runners, so keep reading! In my recent posts about VO2
More Lessons To Be Learned From Runners Read More »
I keep teaching you that VO2 max is the key to success in road cycling. Your maximal aerobic power has such a significant influence on your race performance that every serious cyclist should include VO2 max intervals in their training plan. If these previous posts about the benefits of VO2 max training still haven’t convinced
How To Increase Your VO2 max In 14 days Read More »
The basic rule of training is to train what you aim for. Interval training with an intensity close to your maximal oxygen consumption (VO2 max) is the most secure way to improve your VO2 max. Elite riders must do VO2max intervals The closer the intensity is to 100% of VO2max, the better training you get.
VO2 Max Is Crucial In Road Cycling Read More »
For a cyclist, a solid aerobic engine is essential. When you go for a ride, you stimulate your aerobic system, but stimulation depends on the intensity. Therefore, trained cyclists need a greater absolute and relative workload to improve the VO2 max. Thus, if you are an experienced rider, doing hard intervals or races is necessary
Killer intervals for VO2 max Read More »
Question from Rob Worrell: “My seasonal goal was an 11mile hill climb near my home at the conclusion of the summer. In interval training, I once hit 182BPM (I am 39 Years old), but most of my intervals are around 160-170BPM. In the MTB hill climb race (seasonal goal), I averaged 173BPM for a 1:05:30
Average Heart Rate vs Threshold Power Read More »
This is a very common question among cyclists. I have heard several people discuss this topic and have often seen them compare registrations of early morning resting heart rates. The fact is that you can only compare these values with your own previous registrations. The reason for this is that we all have a different anatomy of our cardiovascular system. But these systems are all based on the same physiological mechanisms. Thus, we can learn from each others’ physiological experiences and adaptations, but we can’t compare individual heart rate values. E.g. your resting heart rate is 58bpm while your friend’s heart rate is 42bpm, still I can’t say which one of you are in the best shape nor have the highest VO2 max.
Autonomic nervous system regulates resting heart rate
The resting heart rate is closely related to the autonomic nervous system. You will probably already have noticed that your resting heart is lower when you are in good shape. This is because of a larger stroke volume or more correctly a bigger parasympathic drive on the sinus node. This is one of the central adaptations to endurance training.
Know your resting heart rate
A good reason to know your normal level of resting heart rate is that you can use it to discover overtraining or illness. If your resting heart rate is 10-15 beats above normal, you might have a disease. In that case I will recommend you take your temperature and look for other symptoms. Avoid intensive training or races if you don´t feel well.
Some values to compare with (don’t do it”¦)
There are great deviations in normal resting heart rates. Many well trained cyclists normally have a resting heart rate in the 40’s, some in the high 30’s and few in the low 30’s or lower. There are also well trained cyclists or even professionals in the high 40’s or low 50’s. And as I said previously: Don’t compare values with others’”¦
What is a Good Resting Heart Rate? Read More »
An individual time trial is a discipline with requirements for physiology, technique, tactics and psychology. Each of these categories has a potential for optimization that will make you faster. In the first article I will take a closer look on what you can do to optimize your physical performance in time trials.
VO2 max and threshold power are important
It is clear that the most obvious parameter for time trial performance is your physiological status. Maintaining a large percentage of your maximum oxygen consumption over a long period is essential in a time trial. Genes play an important role for your maximum oxygen consumption, so you will benefit from choosing your parents carefully. (If you read this it is probably already to late, sorry”¦)
Interval training can improve your aerobic system
Forget about the genes for a while. You have a great opportunity to optimize your aerobic engine through interval training. These intervals should be focused on workloads that require intensities at maximum oxygen consumption (VO2 max) or just below. Training at this intensity not only boosts your VO2 max, it also improves your performance at lower intensity. That is probably not known by all cyclists, but the physiological adaptations you get from this training is the same as you get from the long ”˜threshold’ intervals. There is nothing magic about training at the threshold, it is not better than training slightly above or below the threshold. The interesting thing is how great a stimulus you put on your oxygen system and how long time you spend on that intensity, because that is what makes you better.
Use time trial power outputs to plan future intervals
Performing a time trial with a mounted power meter or simply making a maximum power output test will give you a picture of what intensity is required in the intervals. Intervals can be performed in many ways and they work wonderful for most riders – especially if they are performed as described in this article. The whole idea of doing intervals is to split up a long ride into shorter sections with high intensity. By doing this, you will be able to get more time at your planned oxygen consumption with less effort.
Use power output to control pace
I normally recommend serious riders to use a power meter for optimization of physical performance. The reason for this is that it is possible to control the workload very precisely, securing me that they train exactly what I am interested in. There are a lot of riders who start out too fast in intervals and then slow down in the last part of the interval. The problem about this is that the first part of the interval requires such a great amount of anaerobic work that they get exhausted too early. They reduce the pace and can’t maintain the power output required to stimulate the aerobic system sufficiently. The result is that the interval subjectively is a very hard experience, but objectively a poor controlled aerobic interval. If they just know how many watts they can maintain over a given period it is much easier for them to control the pace during the interval.
How to Improve Your Time Trial Training Read More »
Gonzalo is one of the more experienced riders into power meter training as he has been training with power for the last three years (SRM, Ergomo and now PowerTap SL). What he was looking for was a training program that could motivate him for training to cycling races of 80-90km. Motivation is the cornerstone in many riders training program, because even the best program will end up as a failure if the rider is not motivated. I guess a part of the predicted progress can be explained by motivation. A motivated rider trains harder and obtains better results than a non-motivated rider. Thus, my challenge was to motivate Gonzalo and keep track of his performance during the 12 weeks.
Focus on Aerobic Power
I decided to focus on 5 and 20min maximum power in the first 6 weeks and then work harder with anaerobic power in the last 6 weeks. I prefer to build a great aerobic base instead of just working on the anaerobic stuff from the very beginning. The reason for this is that it takes longer to build an optimal aerobic engine than anaerobic endurance. It is quite fast to train anaerobic endurance to a relative high level compared to the time it takes to optimize maximum oxygen consumption. Well, but he asked for more anaerobic endurance and sprinting power? Yes, but in cycling races of 2 hours it is essential to have a high VO2 max and endurance. If he got that, he has a chance to get home with the peloton or even make a breakaway. But if he is limited in these two factors, VO2 max and endurance, he will be dropped before they get to the final sprint. Thus, the primary goals for the first period were improvements in 5 and 20min maximum power.
Intervals
Like all the other riders in this project Gonzalo had to struggle with intervals three times a week. In the first couple of week it was two days with intervals and on Sundays he participated in some duathlon events of 2hrs duration. The following weeks were with intervals on Tuesdays, Thursdays and Saturdays.
Gonzalo performed several intervals of 6min work / 4min active recovery with a workload around his 20min maximum power (Normally done three times on each interval day). There were also a couple of days 3x(3+3)min and 40/20sec intervals to maximize his VO2 max and add some fuel to his anaerobic enzymes.
Results
1min power increased dramatically making him a much stronger rider with more punch in his attacks. Combined with significant improvements in 5 and 20min maximum power, Gonzalo is now a lot more competitive in flat cycling races. I could wish that he was stronger in sprints, but the 1, 5 and 20min maximum power will result in more success for him in the races after all.
| Maximum Power Tests | 5sec | 1min | 5min | 20min | Body Weight |
| Week 1 (Watt) | 1105W | 557W | 357W | 321W | 73kg/160.9lbs |
| Week 1 (Watt/kg) | 15.1W/kg | 7.6W/kg | 4.9W/kg | 4.4W/kg | |
| Week 6 (Watt) | 1148W | 604W | 389W | 335W | 72.5kg |
| Week 6 (Watt/kg) | 15.8W/kg | 8.3W/kg | 5.4W/kg | 4.6W/kg | |
| Week 12 (Watt) | 1113W | 674W | 416W | 342W | 73kg |
| Week 12 (Watt/kg) | 15.2W/kg | 9.2W/kg | 5.7W/kg | 4.7W/kg |
VO2 Max Is Essential In Competitive Cycling Read More »
Watt max testing is a fast and accurate way to evaluate your training. I normally recommend serious riders to do a couple of these tests through the season.
Why you should do a watt max test
First of all, it is very motivating to follow progress in performance. When you word hard to achieve a better performance, it is very satisfying to see that you are not vesting your time. Even for small increments, the test is very sensitive.
Secondly, it is possible to use the test results to modify your training program. This could be done either through optimizing your power outputs in the intervals or maybe a test will show that you need a recovery week. The optimal situation is to evaluate the test results with your cycling coach.
Watt max test
1. 15 min warm up
2. 100W workload ”“ increase intensity with 10W every 30sec.
3. Keep cadence at min. 80rpm.
4. Ride until exhaustion
5. Notice the last completed power output. = P
6. Notice seconds spent at exhaustion power output = T
How to calculate the result from a watt max test
Watt max power = P + (T/30x10W)
Example: A rider gets exhausted after 15 seconds at 280W. Thus, his last completed power output is 270W. Calculation of Watt max power = 270W + (15/30 x 10W) = 275W
How To Perform A Watt Max Test Read More »