Read what it was like for me to go through the TEST
Before I even get off the bike Tony is going over some of the results.
He (again) stated something that I was surprised about – you have a fantastic base – you would be a type of person that would waste their time doing base work. Because of the graph, he could see that I was able to stay very aerobic throughout a lot of the test.
SO, then he says – I bet you hate time trialing, don’t you? Yes. Tony says ‘well guess what you most need to do to see improvements…. tempo work just above your threshold’.
Tony explains to me that the results show that the strength and the aerobic base is there, but my blood system can not keep up with delivering the oxygen and flushing the lactic acid as fast as my muscles are creating it. So, on the trend plot you can see that my Heart Rate stayed above my VO2 for nearly the whole test…. not ideal. My body needs to get used to flushing the lactic acid more efficiently & for that to happen, the body has to be creating it also….. so that means, I have to ride at a high Heart Rate for a duration of time, ala Time-Trialing, or what I like better extended climbs.
Now, we are talking about how/why of genetics, strengths and weakness that I have, how that reflects what the graph shows & and how that will effect the events that I can do well in and the one’s that I will have more trouble with and may just get discouraged with trying to attempt. Which is funny, a good friend once said to me, I’m not built for climbing – once I stopped trying to race all the little climbers and focused on the races that suited my body, I became a much happier bike racer. She ended up placing in US National Crit championships that year.
Train your weakness, race your strength!
Results and REVIEW of MY VO2 Max test is:
So, you can see from the graph that my anaerobic threshold is 166.
My VO2 maxed out at 55. Not bad, not great – and room for Improvement with the proper workouts!
PRO: Very Good aerobic base – again, I’m shocked. But the numbers don’t lie.
Good power at Lactate threshold – over 400 watts.
Needs Improvement: RECOVERY. look at the 2nd chart, the drop off of Heart Rate is too slow. For competitive cycling, you want your recovery rate to be much quicker so that you can attack, recover and attack – repeatedly. My HR took a little too long nearly 2 minutes to get back down from 180 to 120. Although this will easily change with intown group rides and interval training.
The GOAL: More efforts at Threshold. Or I can do more long Hill Repeats, mountain climbs.
It almost like cheating, but not really. I can do the same workout if I go to the North GA mountains where I can do long climbs of 10-20 minutes at my target heart rate.
Knowing where your baseline numbers are is a Huge benefit for cycling. A VO2Max test will show you where your strengths and weakness are, and from that you can find out the workouts that will best benefit your riding and racing! This is the way to train more effectively and more efficiently in less time.
Up Next: My workouts to change my VO2 Max!