and regarding VO2max I’ll just toss in what DCRainmaker had to say after being tested:
Blockquote
As virtually every online source will tell you, a VO2Max number in and of itself isn’t actually terribly useful. It’s an interesting number, sure, but it doesn’t mean that you can’t do well in sport. Some will note that it does present a bit of a glass ceiling for high end athletic performance, though, that’s typically more applicable in the segment of the sport/sports that require you to push up against that. It tends to be less applicable for sports or events that don’t require you to go all-out for a sustained period of time. Most coaches, even high performance ones, will tell you a far more important attribute is how much your willing to push yourself, mentally and physically.
This was the reason I said don’t overthink it, and focus on base. You already know the answer - you haven’t built any base. After base you would likely benefit from a general build or sustained power build if the goal was improving over/unders.
Looks good, and will develop your ability to put down power for a long time. I’m thinking of doing the same 2x(base-build), will wait and see where my head is at after sustained or general build phase. 2018 has been a year focused on rehab, so I haven’t even completed a TR build phase yet!
I agree. That’s what I’m after. Just a guess, I think the nature of how TR displays the target wattage will help me achieve more and I suspect for the op as well. Sort of like when you make the switch to training with power…the rides all felt harder because you basically pushed differently (more consistent pressure). TR seems to be a similar dynamic (new to indoor riding).
@Lawrence Hoping you might shed some light with your postgrad work experience and all. A little thread creep @Captain_Doughnutman but, relevant.
I had a gas exchange VO2 test done October last year and it yielded a relative of 68mL/kg/min with an absolute (not sure if relevant) of 4.9 L/min. Weight was 73Kg. My best 6 minute power from the 2018 via the yearly PD curve in WKO+ is only 370W and 20 minute was 325W. If your familiar with the PD curve Strength and Weakness chart it shows me below average from 30 seconds to 2 minutes and pretty flat at average all the way out to 1 hour. Current TR ramp was 304W.
Any insight as to why my power at VO2max (6 minutes) is so low with a 68mL/Kg/min relative? Unlike @Captain_Doughnutman I struggle with VO2 work but, do ok (not great) with threshold work.
Good question. For my age I think yes. I’ve been blessed with well above average neuromuscular ability from a young age. My snap/jump what ever is really really good even compared to younger guys. Much past 15 seconds I start to falter. One of my best qualities is durability. Been at this a while so at the end of a crit or road race when it gets hard I can match and duke it out. While not quality historically for the past 15 years or so I have logged a lot of time and miles…
6 min power is ~113% FTP/20 min power. Considering “standard” VO2 intervals are 3-8 min, and the “general” power @120% FTP, this might not be that out of line. Obviously the longer the interval the lower the power (e.g. see Seiler’s 8min @108% interval).
There might also be a weak correlation between your pVO2max and your relative VO2max. I put in a question to AACC about this…the fastest rider on the World record setting German 4,000m track team had a relative VO2 of 65 – the lowest on the team (and lower than you!), yet he cranked out ~50-100w more power than the other riders.
Unfortunately, you might just have to do a lot of intervals to raise both your VO2 ceiling and floor, and power at both.
As for my OP situation, now into SusPowBuild, I’m doing more straight up Threshold work, which doesn’t seem to be a problem; it’s the over-under workouts which are still the biggest pain. This is leading me to believe that ‘lactate clearing’ is my weakness. Unfortunate, as I think Nate said that trait is one of the main predictors of high performance.
Just to be clear my best 20 minute was 325 so my best ftp if you subtract 5% is 309. My best 1 hour power (not tested just from my PD curve was 260! If I actually tested 1 hour I might be able to eek out 270. So all these power numbers for me seem to be inflated yet low given my VO2.
Out of sheer curiosity I plan on finishing general mid build and then mid rolling road which will bring me into a bunch of races. Results will be the ultimate test as we all know. I’m sort of obsessing however, as I desperately want to achieve a certain time in an ITT and don’t think it possible unless pVO2max and therefore FTP can be lifted at least 10-15w more than I’ve ever done for 30 minutes.
You definitely sound like a fast-twitch sprinter, with a classic downsloping power profile (based on the charts, not on the PD curve graph).
FWIW, it isn’t surprising that you have a low 5 minute and low ability to express FTP. From the numbers I’ve seen, a lot of the world tour sprinters have pretty low FTPs relatively speaking, but they have other talents
I just want to be a better TT’r (power wise). Also working on the aero side but, I just get crushed in stage races in the TT and am never a player for the GC. I can hold my own in rolling road and any crit and/or rolling circuit. Even at my age pVO2max of 370w will never cut it. Don’t want to give up but, being realistic is important too.
Hi @KorbenDallas I haven’t logged on here for a while so hadn’t seen your post. I think some of your questions has been answered above but will reiterate a few things. A high VO2max, relative or non-relative, does not necessarily mean one has the ability to express that as power output. Lots of things come into play. Have you looked at what you four minute or five minute power max was instead of just six minute? It’s a range when it comes to vo2 max, not necessarily AT six minutes.
If you are curious about it I would suggest doing a six minute test and see if your PD curve is accurate. Factors such as that power coming from a race may have hindered the actual ability to express power at your VO2 max. I.E. pre-exhaustion or other lactate induced conditions may have had an influence.
Another factor is that the power development curve max may not necessarily be your max. Unless you did an actual six minute all out test then it will not necessarily be reflective of your max. Very similar to the fact that ftp does not necessarily mean you can express that power output for an entire hour, or even for forty min.
As well, the ability to use oxygen well does not necessarily mean one has the ability to clear lactate well and that can quickly become a limiter.
As mentioned above, I was in that same boat at one point.
Add training exposure, genetics and a wealth of other complicates and I would not worry too much about the expression of your VO2 max as a equal power number. There is a high correlation but not necessarily a causation between VO2max and power output on a step test OR a 4-6 min max test.
