Last week I revisited the incredible team at Surrey Human Performance Institute for a vo2 max test. My last one was in June, when my vo2 max was 47.5 at a power of 240 watts. I was in the middle of my racing season so took on board the new training program as much as I could but with races every other weekend this wasn’t always easy. Have a look at my plan here.
When my season ended in September I really concentrated on performing anaerobic threshold sessions at a hear rate of 150 – 155 and a wattage of 180 – 200 watts. I have been doing one or two of these sessions a week along with hill sprints and strength and conditioning to build the power in my legs, i am now going to change tact and concentrate on getting in a long endurance ride every week and increasing my leg speed on tempo rides when my heart rate will be low and in a fat burning zone and my leg speed high. This will improve my oxygen use and my cycling efficiency.
After my latest VO2 max test my new VO2 max is 50.7 at a power output of 280 watts. This is a great improvement and i feel happy that all the hardwork working at AT has paid off! I think it also highlights the importance of knowing your numbers and working within heart rate zones as my performance has improved, lets just wait and see how this transfers into racing!
My new anaerobic threshold is 229 watts and a heart rate of 145 – 150. I am now working on my new training program ready for my first race in March.