Training4cyclists

Cycling Training Tips

vo2max

3 Reasons Why Your Attacks Are Unsuccessful

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Attack from Kim Kirchen in a local criterium. Nicki Sorensen struggling to close the gap.Ever thought about why your attacks are unsuccessful? There are 3 main reasons why your attempts to win races don’t work out as you wish:

1) Insufficient VO2 max/ Threshold power

When you ride with the fastest riders it may be difficult for you to just stay with the group. In this case there will not be any opportunity for you to make early, serious attacks unless you increase your VO2max and threshold.

When you get a larger aerobic engine you will realize whether your problems were due to insufficient VO2max/threshold or insufficient anaerobic power. VO2max also plays a major role in the minutes where the attacks start.  It may also be the factor which ensures a successful break. Read more about why VO2 max is Crucial in Road Cycling.

2) Insufficient anaerobic power/sprint

If you feel comfortable during the race, just waiting for the moment to attack, then unsuccessful attacks might be caused by insufficient anaerobic power/sprint. What happens is that the whole bunch reacts when you start to jump and catch you quickly because there is not enough punch in your jump. Also the other riders may be extraordinary aware of your attacks since you have showed that it’s not a problem for you to stay in the group. Read about how to increase anaerobic endurance.

3) Tactical mistakes

Separating yourself from a group is difficult, because you are competing with riders at your own level and they all dream of winning the race. Thus, they are not going to just let you make a solo ride without hunting you to the finish line.

If you are not significantly stronger than your opponents (that is actually quite normal) then you will have to use your mind to make a clever move. Instead of making power-attacks you can make a slow attack to which the other riders will not pay attention. The other riders will probably think “he looks tired and if that is the best he can come up with, he will be back in a few minutes. I do not have to pull him back, he will come by himself. I will save my energy for serious attacks”¦”

And that is exactly the point: You get a gap for free and the bunch doesn’t react (in time) because you did not frighten them with a scary power attack. An extra benefit is that you do not have to make an anaerobic burst to make the gap which will give you a better chance to find a decent pacing strategy. Read about 5 successful tecniques used by winning cyclists.

VO2 Max Is Crucial In Road Cycling

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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. This means you have to train less time to improve your performance.

If all your intervals are done at an intensity around e.g. 80% VO2 max, you still get stimuli to increase your VO2max but it takes a lot more work (time) to make significant improvements.

Elite and pro riders need training at (or very close to) VO2max to keep further progress. Thus, VO2 intervals are always included in the training programs I design for top athletes and I will also strongly recommend them to any ambitious athlete who wants to continue their progress.

How to train for a better VO2 max

Unfortunately training at this intensity is very, very tough, so we split it up in shorter intervals. I have already shown you some examples of how to do VO2 max intervals, but there are also other ways to train this physical skill.

Participating in road races or criteriums is not as specific as interval training, but still it gives you a great training. Often it is more motivating to ride a criterium instead of doing strictly paced intervals using a power meter as your training partner.

Do I really need to improve my VO2max?

Yes, you can’t increase your VO2 max enough. Having a large aerobic engine is crucial in road cycling. In road cycling you spend most of the time on a lower percentage of your VO2 max, but in the decisive moments it is guaranteed that you perform close to your VO2max.

It is also important to remember that your performance at lower intensities always is close related to what your maximum is. Thus, when you get a larger VO2 max, you will feel more comfortable at lower intensities and it’s easier for you to accelerate at the final moments of the race.

I like to use the term aerobic engine, because you can think of VO2 max as the size of a car’s engine. If the engine gets bigger, it’s clear you can drive faster, but it the car also feels better and more comfortable at lower speeds.

Question to the readers:

Are VO2 Max intervals a part of your current training program?