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In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. Additional methods of MAP testing and tracking and their drawbacks are discussed. We conclude with some practical advice for ways to monitor improvements your own VO2max.
Podcast Notes Adami study on ramp rates https://link.springer.com/article/10.1007%2Fs00421-013-2705-9 Second study on longer ramp rates https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066218/ Coggan blog post on estimating VO2max power http://www.trainingandracingwithapowermeter.com/2010/06/how-to-estimate-vo2max-using-power.html Pinot & Grappe VO2max model https://www.fredericgrappe.com/wp-content/uploads/2014/07/MAP.pdf
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In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Show Notes Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners https://www.ncbi.nlm.nih.gov/pubmed/14740217 FTP Testing https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/
Kolie and Kyle look at the relationship between FTP and VO2max. We use data from a classic paper that calls into question the validity of a long-standing testing protocol in the scientific literature, which is still in use today.
Show Notes Determinants of Endurance In Well Trained Cyclists https://www.ncbi.nlm.nih.gov/pubmed/3403447 Selection of Papers Investigating Assigning % VO2max Test Protocol Exercise at given percentages of VO2max: heterogeneous metabolic responses between individuals. https://www.ncbi.nlm.nih.gov/pubmed/19230766 Effect of training status and relative exercise intensity on physiological responses in men. https://www.ncbi.nlm.nih.gov/pubmed/10994919/ Is determination of exercise intensities as percentages of VO2max or HRmax adequate? https://www.ncbi.nlm.nih.gov/pubmed/10487378 Effects of prolonged exercise at a similar percentage of maximal oxygen consumption in trained and untrained subjects. https://link.springer.com/article/10.1007/BF00868074
Kolie and Kyle take a deep dive into the pros and cons of the many FTP tests. "What is special about 60 minutes to the human body?"
What tests should certain people avoid? How hard is it to ride at your FTP? 20 and 60 minutes, 8 minutes, ramp test, and variable-duration FTP tests as discussed here: www.trainingpeaks.com/blog/the-physi…ing-protocols/ |
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