VO2 max testing

[sparknote_s]

I found out that there is somewhere near me that does VO2 max testing. I have only been riding 4 weeks, and am wondering what my VO2 max is. From what I've read, after about a month of endurance training, VO2 max gains start to get very small.

My question is after about 4 weeks of endurance training, would my VO2 max be an accurate reading? Meaning, is there any chance that there would be any significant gains in this statistic with a few more months training. Because if there is, I would want to wait to be tested. Otherwise, if it will not increase more than another 5% or so in the next few months, it will be relatively close and give me an idea of my potential.

So will a test after 4-5 weeks of training give a stable number close to my potential, not something super-low because it is early in training?

Thanks.

 

[bikeguy]

I've been seeing continuing big gains in V02 max after 1 yr of training, well, at least by Wmax keeps going up. After 3 months of training my Wmax was 375 watts, starting at 75 w. ( @ 60 ml-kg-min). Now it's about 450 w, but I start at 280w going on an indoor bike ergo.

-Bikeguy

 

[Lonnie Utah]

How will knowing what your VO2 Max is help you right now? Are you racing? Are you just curious and have some extra money lying around? Personally, I'd wait to be tested.

L

 

[sparknote_s]

Actually, it will be free but yes I will be racing

 

[Lonnie Utah]

Oh, FREE. Now that's horse of a different color. I still say it's a bit early to have this be of "real" help to you. There's a lot of other numbers that are more meaningful (MSPO). But if it's free then the only "harm" in getting it is the time. I'd see if they would do it again (for free) in 8-12 months.

L

 

[biker-linz]

I've been seeing continuing big gains in V02 max after 1 yr of training, well, at least by Wmax keeps going up. After 3 months of training my Wmax was 375 watts, starting at 75 w. ( @ 60 ml-kg-min). Now it's about 450 w, but I start at 280w going on an indoor bike ergo.

-Bikeguy

Wmax and VO2max are two very different animals (although I'm sure you know this). Is your VO2max being measured by gas analysis?
Wmax as a metric incorporates:
i. VO2max
ii. economy
iii. anaerobic capacity and
iv. factors associated with LT.

which is probably why it's such a neat test.

L

 

[bikeguy]

Biker-Linz, after reading Asker Jeukendrups' High Performance cycling, and seeing some of the Wmax results for professional cyclists (Indurains 573 w impressed me) and noting that there is a strong correlation between Wmax and 40 k TT performance I decided the bulk of my training over the winter would be to increase my Wmax primarily by doing Wmax type workouts. In fact I did 2 months of nothing but almost failure Wmaxes and I've got good results (at least in Wmax, have yet to race, will soon).

The Wmax I do is something that most of my workouts consisted of while training in the winter. The bike erg I use measures power output, I simply started off at 280 watts for about 16 minutes, and then start going up 25 w every 2 minutes. In december I was at about 400 w and then this increased to 450 w in March. After, I did another 10 minutes or so for about 36 minutes total training time. My bodyweight has increased to 77 kg though. A real Wmax would start at a much lower power output, but I wanted to make it harder.

I hope that the bike power output is accurate and not lower then what it really is. It is mechanically braked and I use toe straps, so the actual might actually be higher. I assume a position similar to one in a race, i.e, trunk forward and down.

I've been sick 2 weeks in April and haven't done this type of workout in April. I should say it really isn't a Wmax, as I hold off of complete failure which would cause burnout (same in weight training). In March and April I've done longer rides (actually on the bike) of 50-150 km (that 150 one killed me, and I got sick after). Mostly around 50 km.

In september last year I had a lab exercise test to exhaustion done. The results can be found if you search cyclingforums, I posted them here. Main points:73.3 kg, V02 max 60 ml-kg-min, 375 watts Wmax, anaerobic threshold (I know this is somewhat of a misnomer, but they used the 4 mmol/L lactate cutoff) 282 w, aerobic threshold 195 w or thereabouts. Gas analysis used, although some air escaped from the mouthpiece at 325 w and beyond. Also with toe straps.

-Bikeguy

 

[biker-linz]

Biker-Linz, after reading Asker Jeukendrups' High Performance cycling, and seeing some of the Wmax results for professional cyclists (Indurains 573 w impressed me) and noting that there is a strong correlation between Wmax and 40 k TT performance I decided the bulk of my training over the winter would be to increase my Wmax primarily by doing Wmax type workouts. In fact I did 2 months of nothing but almost failure Wmaxes and I've got good results (at least in Wmax, have yet to race, will soon).

The Wmax I do is something that most of my workouts consisted of while training in the winter. The bike erg I use measures power output, I simply started off at 280 watts for about 16 minutes, and then start going up 25 w every 2 minutes. In december I was at about 400 w and then this increased to 450 w in March. After, I did another 10 minutes or so for about 36 minutes total training time. My bodyweight has increased to 77 kg though. A real Wmax would start at a much lower power output, but I wanted to make it harder.

I hope that the bike power output is accurate and not lower then what it really is. It is mechanically braked and I use toe straps, so the actual might actually be higher. I assume a position similar to one in a race, i.e, trunk forward and down.

I've been sick 2 weeks in April and haven't done this type of workout in April. I should say it really isn't a Wmax, as I hold off of complete failure which would cause burnout (same in weight training). In March and April I've done longer rides (actually on the bike) of 50-150 km (that 150 one killed me, and I got sick after). Mostly around 50 km.

In september last year I had a lab exercise test to exhaustion done. The results can be found if you search cyclingforums, I posted them here. Main points:73.3 kg, V02 max 60 ml-kg-min, 375 watts Wmax, anaerobic threshold (I know this is somewhat of a misnomer, but they used the 4 mmol/L lactate cutoff) 282 w, aerobic threshold 195 w or thereabouts. Gas analysis used, although some air escaped from the mouthpiece at 325 w and beyond. Also with toe straps.

-Bikeguy

Sounds great, I hope the racing goes well.
Of course another way of attacking the problem is to try and asses which of the things I listed is the 'limiting factor' to your Wmax and training that specifically. If, for example, you find that your sustainable power is low relative to your Wmax you might concentrate a little more on long intervals at TT-pace. Also don't forget that the contribution of anaerobic metabolism might be slightly less in something like a Wmax test compared to a MAP / MMP test as used by Ric / BCF.

L.

 

[bikeguy]

Thanks for the tip Biker-Linz, although I'm not currently experiencing any limiting factors as both my endurance and peak aerobic power (even sprint power) continue to increase. I'll keep it in mind when I do hit a wall. I can say typically my legs go first (feeling of incredible heaviness and fatigue in legs) before my lungs get going, and my heart rate almost never exceeds 173 bpm, (even at 450 w) when last year it was 183 bpm at 375 w.

This was the same when I ran 400 m dashes, I wasn't out of breath at the end, but my legs just went dead.

Heres the VO2 max test results:

minutes watts HR V02 L/min V02/kg R VEO2 STPD lactate
(mmol/L)

2:00 75 98 1.31 17.9 0.69 15.9 20.7 1.3
4:00 100 107 1.80 24.6 0.75 15.7 28.1 1.5
6:00 125 117 1.98 27.1 0.84 18.52 36.6 ?
8:00 150 122 2.17 29.7 0.88 19.07 41.4 1.3 (?)
10:00 175 134 2.65 36.2 0.89 18.90 49.9 1.3
12:00 200 142 2.87 39.2 0.90 19.15 54.9 1.4
14:00 225 153 3.24 44.3 0.94 21.01 68.1 1.7
16:00 250 160 3.46 47.2 0.98 21.82 75.4 2.3
18:00 275 167 3.79 51.8 1.01 22.48 85.2 3.3
20:00 300 173 3.85 52.5 1.06 26.36 101.4 5.3
22:00 325 176 4.25 58.1 1.10 28.76 122.4 7.1
24:00 350 179 4.30 58.8 1.13 33.75 144.1 10.0
26:00 375 183 4.40 60.2 1.17 36.8 166.8 14.4