Training Dictionary
Vo2max
Definition: The maximal rate that an individual's muscles can consume oxygen.
Muscles use oxygen to burn nutrients, providing energy for work. Generally, the quicker the muscles burn fuel aerobically the higher the VO2max. Supply of fresh nutrients can become a limiting factor, which is why with exercise, the heart pumps more blood and there is an increase in capillary density around the working muscles.1
The value is often determined indirectly by measuring the oxygen consumed during a graded, maximal effort test.2
During times that your fitness is high due to a heavy tapering session, you will also be able to produce greater power on the bike due to the muscle's capacity to extract more oxygen from your blood.3 This means that when your fitness level is high, your VO2max may remain constant, but your ability to perform a higher workload is increased.
The VO2max of a healthy, untrained man is often 40-45 ml/(kg*min). With training this number can increase substantially due to many factors. For simplicity, one's VO2max may increase due to an increased use of oxygen from working muscles and weight loss. For reference, the VO2max of a world class cyclist is often 70-90 ml/(kg*min).
(We can explain in further detail how VO2max increases. contact us for more details)
Effects of Exercise
With training, you can increase your Vo2max and thus your maximal output aerobically. This is what helps you push at maximal efforts for 4-6 minutes.
Important Details
Riding at or above your Vo2max will bring you great gains in fitness but it's playing with fire in a paper factory if implementing it into your training without a plan
Sources:
1 McArdle, Katch, F. I., & V. L. Katch, 2001. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th Edition. Lippincott Williams & Wilkins, Philadelphia: 477-478 pp.
2 American College of Sports Medicine,2006. ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. 5th Edition. Lippincott Williams & Wilkens, Philadelphia: 58-59 pp.
3Neary P. J., Mckenzie, D. C., & Y. N. Bhambhani. "Muscle oxygenation trends after tapering in trained cyclists." Dynamic Medicine 10.1186/1476-5918-4-4, 2005.
