VO2max Intervals

Spunout said:

Qualify This: Track sprinters, right?

Right. I'm not talking here about RR or crit sprint finishes. I'm talking about event specialists.

RapDaddyo said:

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What you're observing is differences in sustainable power, as Spunout said. More sustainable power is the Holy Grail of cycling (other than for sprint specialists). The issue is how to get it. You don't necessarily go out and ride the durations you are training for. For example, if your objective is to increase your max sustainable 1 hr power, you could go out and ride an hour every day as fast as possible. But, you would probably make more progress toward your objective by doing 20 min repeats at a higher pace. Training rides are intended to produce a specific adaptation (e.g., LT, VO2MAX, neuromuscular). It takes different combinations of power/duration to produce the desired adaptation.

I agree 100% with that

I agree with you, gaining more power for a longer period of time, this is the Holy Grail, at least for me. I took a way different approach to this theory and it has been working for me. In order to gain muscle strength for a longer period of time, last August 2004, I decided to try a different method to achieve this. I rode my rollers at a low cadence so I had a good bit of resistance the whole time (I was not mashing, just turning the gear over smoothly) in a 53x16 at 70-75rpm and my HR at 160-165max (still aerobic) and just rode it. I just let the low constant resistance & time take its toll.

I did 2x10min, then was able to do 3x10min, then 4x10min, then 2x15min, now I can do these same intervals in a 53x15.
I did this twice a week in 6 week blocks last year, then the same this year in Feb./March & in June. What I found out was I did loose a slight bit of cadence but now I’m not as pegged in a race and have plenty of reserve. This last half of the season I was attacking and going with several breaks all the time, even though the 3s were averaging 25-27mph. My Hr is averaging now in crits 185-187, RR 175. I even see my HRs as low as 170-175 in crits. Don’t get me wrong, I still get pushed into the 200s but not nearly as long or as much. I believe it also taught me how to pedal a low cadence/bigger gear more smoothly without mashing. I don’t exactly know why this approach was working so well for me but it is, I've been told its totally wrong compared to what the books are saying to do.
I originally posted the power tap question because what was working for me just a little while ago now I question myself about it since I have a new tool to try and figure out. Thanks again for everybody’s input

robkit said:

its tough to know what is the optimal duration.

its seems to be thought that VO2max can only be achieved with a workout of minimum 3 mins, and held for a max of 8 mins.

linking that with Coggans 106-120% benchmark we might conclude that 3 min intervals should be at 120% through to 8 mins at 106% and 5 mins at about 112%.

physcologically, and from my experience, i beleive it is going to be harder to hold 112% for five mins than 120% for 3.

I did a 4 x 5 minute interval workout instead of my usual 5 x 4 and used the stress factor formula (for lack of the correct terminology) to set the power level.

I knew I could do my 4 min. intervals at 120% (1.2^4=2.07x4 minutes=8.29) so I chose 112% for the 5 min. intervals (1.12^4=1.57x5 minutes=7.87). 113% would be a closer stess rating, but I was playing it safe.

I found that it was challenging psychologically to go for that extra minute, but the overall effect was similar. The last minute felt pretty much the same. I ended up "pretending" that the first few minutes of each interval didn't count, and when I would check the time, I would be well into what I had fooled myself into believing was a 4 min. interval and the psychological advantage swayed my way because I knew I had only a few minutes left, at 25 watts less than what I normally use for my 4 min. intervals.

I also found that my 1 x 15 session at +150% FT earlier in the week helped make the 112% seem "easy". I included one of these in my warm-up.