Why Exercise Feels Good, VO2 Max Training Science, Caffeine and More – Ask a Cycling Coach 252

TL;DR

The podcast discusses the importance of vo2 max efforts for improving performance in cycling and addresses why most vo2 max workouts in training plans only go up to three minutes. It suggests that well-trained riders may be able to sustain 120% FTP for up to eight minutes, but the percentage above FTP should decrease as the duration increases.

Transcript

welcome to the podcast is dedicated to making you a faster cyclist to ask a cycling coach podcast presented by trainer Road I'm coach Jonathan Lee and here in this Brady Bunch squared that you can see here we have the rest of the podcast crew here we have our CEO nate pearson hello we have our head coach chad zimmerman everybody and we have Cannond... Read More

Key Insights

• 💦 Vo2 max workouts aim to increase aerobic work capacity for improved performance in cycling.
• ✊ Sustainable power or FTP has a greater impact on race performance.
• 👨‍🎨 Perception of exertion and pain can affect the perception of individual performance capabilities.
• ✋ Longer durations at a higher percentage of FTP should be related to sustainable power.

Questions & Answers

Q: Should well-trained riders be capable of riding at 120% FTP for up to eight minutes?

While it is theoretically possible, sustaining 120% FTP for a prolonged period is challenging and may indicate a need to reassess the rider's training levels and FTP accuracy.

Q: Should the percentage over FTP decrease as the duration of effort increases?

Yes, as the duration increases, the percentage of effort above FTP should decrease to ensure sustainable power and avoid overexertion.

Q: What benefits does riding at 120% for six minutes offer compared to riding at 110% for eight minutes or vice versa?

Riding at 120% for a shorter duration may elicit higher aerobic adaptations, while riding at 110% for a longer duration may increase sustainable power. Both approaches can contribute to overall performance improvement.

Q: Is it necessary to regularly test FTP to gauge progress in vo2 max efforts?

Regular FTP testing is recommended to ensure accurate training intensities and reflect improvements in fitness. However, training should primarily focus on raising FTP to maximize race performance rather than solely rely on vo2 max measurements.

Summary & Key Takeaways

• The podcast hosts discuss the significance of vo2 max efforts in increasing aerobic work capacity in order to improve performance in cycling.

• They address a question from a listener who asks why most vo2 max workouts only go up to three minutes and whether longer durations at a higher percentage of FTP would be more beneficial.

• The hosts explain that vo2 max workouts aim to maximize time at the highest percentage of vo2 max and increase aerobic work capacity, rather than solely focus on vo2 max measurements or percentages above FTP.

• They mention that sustained power or FTP has a greater impact on race performance and advise riders to prioritize raising their FTP for overall improvement.

• The hosts also discuss the psychological bias associated with high-intensity efforts, which can lead riders to perceive them as the limiting factor when focusing on sustainable power can have a greater impact.