VO2max training power?

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Previously I've pushed myself to do 5 x 4mins at 300W to try to increase VO2max. After a few weeks I managed to do all 5 intervals >300W, with some averaging about 310-312W.

I am now thinking about next year's training and last weekend I rode a hill climb, averaging 500W for 1minute, 480W for 1.5minutes, and 375W for 4minutes. The hill flattened out after half way, otherwise the overall average could maybe have been a little higher. I was completely exhausted at the end!

Anyway, my question, if I managed 375W for 4minutes, what %age of that should I train at to push VO2max? 350W for 4minutes? 375W for 3minutes? Or is a combination of different length intervals and powers best? Should I be aiming to match the power I achieved in the hill climb (which I surely should be able to repeat in training) rather than been a coward and riding at just say 300-310W (which I still found very hard, but maybe not as hard as I could manage)? I'm thinking I didn't push my VO2max efforts enough earlier this year and I'm looking to put that right for 2004.

Any advice appreciated!

TTer,

how do you normally decide on your power training zones? Have you ever done an incremental test to exhaustion, as I recommend to calculate your MAP?

For VO2 max i train at 90 to 105% of MAP up short hills (i.e., 1 to 5-mins) and about 80 to 85% of MAP on the trainer.

It's likely that the 375 W is very close to your MAP.

Ric



Originally posted by TTer
Previously I've pushed myself to do 5 x 4mins at 300W to try to increase VO2max. After a few weeks I managed to do all 5 intervals >300W, with some averaging about 310-312W.

I am now thinking about next year's training and last weekend I rode a hill climb, averaging 500W for 1minute, 480W for 1.5minutes, and 375W for 4minutes. The hill flattened out after half way, otherwise the overall average could maybe have been a little higher. I was completely exhausted at the end!

Anyway, my question, if I managed 375W for 4minutes, what %age of that should I train at to push VO2max? 350W for 4minutes? 375W for 3minutes? Or is a combination of different length intervals and powers best? Should I be aiming to match the power I achieved in the hill climb (which I surely should be able to repeat in training) rather than been a coward and riding at just say 300-310W (which I still found very hard, but maybe not as hard as I could manage)? I'm thinking I didn't push my VO2max efforts enough earlier this year and I'm looking to put that right for 2004.

Any advice appreciated!

Originally posted by ricstern
how do you normally decide on your power training zones? Have you ever done an incremental test to exhaustion, as I recommend to calculate your MAP?


I haven't used your MAP protocol for determining power zones yet Ric. I normally start at a level I feel I can manage then increase it whenever possible. If I'm not willing for the end to come quickly at the end of VO2max intervals then I know I can increase power. So I guess you could say by trial and error!

Do you think I'll get radically different results from MAP, or at least know my own limits better and force myself to aim higher and reach them (or pack up and go home to rest if not)?

It would make sense to complete the MAP test; as you have a tool that will allow you to train with precision there is no point in finding levels by 'Trial and Error'. A 'ramp' test to determine VO2 max or MAP is about the most commonly used tests going and one of the few tests that we are confident that we know what is happening and what the results mean.

If you divide your MAP by your mass you'll get power to weight as well which will give you an indication of your climbing ability.

2LAP/Ric, do you have a link to Ric's MAP protocol? I thought it was on your site Ric, but I can't find it, nor can I find it on cyclingnews.com ?? Is it still freely available online? TIA

It's at cyclingnews.com and the ABCC coaching site

http://www.cyclingnews.com/fitness/?id=powerstern
http://www.abcc.freeserve.co.uk/powertrain1.html

Cheers
ric