Fitness Testing

Today I did my third physiological testing session at Portland PACE with Sean Coster. We went through the full shibang! VO2 max, lactate and body composition. The test went really well and I am happy with where I am at right now.

In November, after a month of free riding and holiday my VO2 was 69 ml/kg/min at 149 lbs (Absolute: 4.68 L/min). Since then I did some longer zone 2 rides in November, starting with tempo and lactate work in December. During this first seven weeks I also went back to the gym for the first time in four years. It didn’t take long for the muscular activation to return, although at sets of 15-20 reps, I only ever got up to half the weight I used to push (4-6reps) in 2005. In January I started some intense training as discussed last post, I realized great gains and feel good going into camp and the first couple of races. In March, I look forward to honing my ability at VO2 max and powering up my sprint as the season begins in earnest come April. Here is a look at my lab testing results over the past five years. Recently I have found that my power is higher on the road than on the trainer, so as always, labs results are lab results and ultimately they do a great job at showing progress.

Thanks to everyone at Portland Pace for supporting me during my 2011 preparations, especially Sean, Darren and Dave.

DATE

VO2 MAX

KG

Absolute

Anaerbic Threshold

ANT watts/kg

Lactate Threshold

LT watts/kg

May 2004

55

74

4.08

260

3.5

0.0

October 2004

60

72

4.33

300

4.2

0.0

May 2005

57

78

4.39

260

3.4

0.0

November 2008

72

71

5.14

355

5.0

0.0

November 2010

69

68

4.68

350

5.2

310

4.6

February 2011

72

67

4.78

360

5.4

325

4.9

Heart Rate

184

171

166

Labels:

Cycling in a Toque: Fitness Testing

Thursday, 10 February 2011

Fitness Testing

Today I did my third physiological testing session at Portland PACE with Sean Coster. We went through the full shibang! VO2 max, lactate and body composition. The test went really well and I am happy with where I am at right now.

In November, after a month of free riding and holiday my VO2 was 69 ml/kg/min at 149 lbs (Absolute: 4.68 L/min). Since then I did some longer zone 2 rides in November, starting with tempo and lactate work in December. During this first seven weeks I also went back to the gym for the first time in four years. It didn’t take long for the muscular activation to return, although at sets of 15-20 reps, I only ever got up to half the weight I used to push (4-6reps) in 2005. In January I started some intense training as discussed last post, I realized great gains and feel good going into camp and the first couple of races. In March, I look forward to honing my ability at VO2 max and powering up my sprint as the season begins in earnest come April. Here is a look at my lab testing results over the past five years. Recently I have found that my power is higher on the road than on the trainer, so as always, labs results are lab results and ultimately they do a great job at showing progress.

Thanks to everyone at Portland Pace for supporting me during my 2011 preparations, especially Sean, Darren and Dave.

DATE

VO2 MAX

KG

Absolute

Anaerbic Threshold

ANT watts/kg

Lactate Threshold

LT watts/kg

May 2004

55

74

4.08

260

3.5

0.0

October 2004

60

72

4.33

300

4.2

0.0

May 2005

57

78

4.39

260

3.4

0.0

November 2008

72

71

5.14

355

5.0

0.0

November 2010

69

68

4.68

350

5.2

310

4.6

February 2011

72

67

4.78

360

5.4

325

4.9

Heart Rate

184

171

166

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