Vo2max adventures

Toks

As most of you know somewhere slightly north of your hardest 1 hour pace is the place called Vo2 max land. I think we're talking 110-115% of your FT but I'm happy to be corrected on that so knock ya selves out. Now Vo2 max land is a place I pretty much avoid in training. Yes, I'm ashamed to admit every year for at least the past five I've failed to complete more than 3 weeks worth (6 intervals). This year, for the first time ever I want to conquer the little buggers and train for at least 6 weeks and use the improved fitness to put me in a better position to win a race.

Now, down at the base of the competitive cycling pyramid (mens 3rdcat/VET racing) I'm able to get by with a training diet of tempo and threshold efforts and usually place top 10 if I don't race like a numpty and its not an out and out bunch sprint. I'm knocking on a bit now (49, Arrgghh!) nevertheless I need to up my game. I normally do 6 x 4 mins as VO2max efforts and mentally and physically they're so f'ng hard. OK, ramble over!. I would love to hear from those of you that are able to do them twice per week for up to 5/6 weeks.What tips can you pass onIt might be a bit early but start 3 X 3 once per week from the end of Jan - thinking about it now I'm already bricking it. Thanks in advance

okgo

My best success in doing these (before I paid someone to tell me to do them which works very well) was going out on a route with a few hills with a few guys faster uphill than me, often I pushed so hard to stick with them, far harder than I could have done alone.

jibberjim

You'd push super hard on the first two hills okgo, then you'd spin up the last ones... Mind you it worked, so no reason to knock it!

If they are so hard, I'd question if you are really doing VO2max efforts, but obviously perceived effort is individual. They are primarily aerobic in nature, so they shouldn't be that tough in an absolute scale, not like 1 minute max efforts. I'd find a way to reduce the PE of them, without reducing the power, competition maybe like okgo, or position / condition changes?

okgo

jibberjim wrote:

You'd push super hard on the first two hills okgo, then you'd spin up the last ones... Mind you it worked, so no reason to knock it!

If they are so hard, I'd question if you are really doing VO2max efforts, but obviously perceived effort is individual. They are primarily aerobic in nature, so they shouldn't be that tough in an absolute scale, not like 1 minute max efforts. I'd find a way to reduce the PE of them, without reducing the power, competition maybe like okgo, or position / condition changes?

The two hills route is the one I was referencing

Toks

jibberjim wrote:

If they are so hard, I'd question if you are really doing VO2max efforts, but obviously perceived effort is individual. They are primarily aerobic in nature, so they shouldn't be that tough in an absolute scale, not like 1 minute max efforts. I'd find a way to reduce the PE of them, without reducing the power, competition maybe like okgo, or position / condition changes?

Cheers, I've got a few 2-3 minute hills near me so that possible an option. Logistically its easier to do them on the turbo of course (anytime whatever the weather). I think the're pitched at the correct percentage of my FT - just have to man up I suppose :oops:

Alex_Simmons/RST

Jumping into 2 per week of these intervals is too much for many to cope with and can quickly result in mental burn out, if not a physical one. They also generally require a dropping of training loads during that period, if not at least a plateau. IOW you need plenty of recovery.

A focussed block of VO2max training IME requires a transition period, and you perhaps should consider just doing 1 per week this season before attempting 2 per week.

And the power you should do them at is determined by whether or not you can complete the minimum number of efforts for a set. If you crack earlier than minimum number of efforts, then the power was too high, so drop it. % of FTP (i.e. 106%-120%) is only ever a starting guide, and it might be at the low end, or high end depending on several factors.

Having a specific competition goal in mind that requires such work for preparation (e.g. track pursuit, prologue TT, or a known hill in race of that duration) might help with the mental side of things.

Physiologically you perhaps also need to consider whether/if such efforts are actually of much benefit for your particular situation. Some just don't get all that much from doing them, or their cycling doesn't really need it. Some benefit quite a bit.

Toks

Nice one Alex. I really appreciate the advice. Can I ask a quick question. If you had a client who unfortunately missed a chunk of training (2 months) due to injury and their target event (sportive) was only a couple of weeks away would vo2 max intervals feature in your training recommendations?

jibberjim

For me Toks, I take winter off (through laziness/SAD and a general dislike of cold/wet riding), the only way I ever get any power back is with concentrated blocks of over-threshold work - max effort for longest durations I can find hills for which is of course less than 10 minutes around here however unfit I am. So for me, I'd absolutely have to do them, anything longer.

Alex_Simmons/RST

Toks wrote:

Nice one Alex. I really appreciate the advice. Can I ask a quick question. If you had a client who unfortunately missed a chunk of training (2 months) due to injury and their target event (sportive) was only a couple of weeks away would vo2 max intervals feature in your training recommendations?

Not if they were just starting back on the bike after two months off due to injury.

I'd suggest just regular endurance riding to get back to the habit of training, not attempting to place too much strain on yourself to begin with and to reset your expectations about how you might tackle the sportive, e.g. perhaps do a "smell the roses" type of ride, or opt for a shorter distance option, or if it is a particularly difficult ride, perhaps not do it. There's no point risking re-injury or creating another problem by doing way too much, too hard, too soon.

IOW, I'd be postponing higher priority goal(s) for other event(s) later on.