One of the riders I coach, Rebecca, messaged me recently after getting home from an endurance ride. She wanted to discuss which higher-intensity workouts would be best for getting her ready for the race season.
“I’ve read that a rider’s VO2 max is hereditary and that you don’t really need to specifically train it,” said Rebecca. “Apparently you can do all the hard efforts you need in races and group rides.”
In fact, Rebecca was full of questions on VO2 max training: the importance of being able to repeat the efforts; how much top-end training is needed in the lead-up to a race; as well as the volume and frequency of this maximal type of work. It got me thinking: this is an area of training that really can make or break a rider’s season, and they need to get it right – Rebecca’s queries had inspired me to revisit the subject and to provide a thorough guide.
VO2 max made simple VO2 max, also known as maximal oxygen uptake, is the measurement of a person’s maximum rate of oxygen consumption during intense exercise, i.e. volume of oxygen per kilo of bodyweight per minute. It is used to establish an athlete’s aerobic capacity, usually for training purposes. Though VO2 max is most accurately determined by lab tests, many athletes rely on algorithm-based products such as WKO5, or estimations based on power test data. The highest human VO2 max values on record exceed 90ml/ kg/min, while male pro riders usually measure in the mid-70s to high-80s and female pros in the 60-70ml/kg/min range. A good amateur rider typically has a VO2 max in the mid-60s to low-80s.
Esta historia es de la edición May 06, 2021 de CYCLING WEEKLY.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición May 06, 2021 de CYCLING WEEKLY.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
CLASSIC BIKE COLNAGO SUPER
A trailblazing bike immortalised by Merckx and Saronni
"Strava activities are the only way I know some of my friends are still alive"
...or that Bernard is doing his weekly shop
AN EXPERT'S TAKE ON... SADDLE SELECTION
Crucial advice to guide your next purchase
JUST A NUMB#R?
Approaching a landmark birthday, Charlie Graham-Dixon explores how ageing affects cycling performance and what can be done to stay ahead of the curve
RURAL PERIL
More UK cyclists are killed on rural lanes than on busy city streets. Rob Kemp investigates why and what can be done to keep us safe while riding in the countryside
A BLESSED RIDE THROUGH THE FOREST OF BOWLAND
Forgoing cloak, cassock and cross, Trevor Ward goes in search of the holy roads that helped make a Tour winner
Dame Sarah Storey claims road and 19th gold double
More success for Team GB's Paralympians in Paris, but Storey slams women's time trial course
Roglič matches Vuelta win record
Slovenian takes fourth Tour of Spain title after hunting down O'Connor's lead, writes Adam Becket
Williams crowned Tour of Britain champion
Welshman leads home resurgence at the stage race to crown an Israel-Premier Tech clean sweep, reports Tom Davidson in Felixstowe
CLASSIC BIKE CLAUD BUTLER OLYMPIC ROAD
Iconic British brand's Holdsworth-era road bike