vo2 max potential

[Miranda]

How do you know when you have reached your body's vo2 max potential?

Btw, this covers a couple areas in this forum, thus decided to post here. Plus, I tried advanced search with my thread title and struck out. If you recall an old awesome thread, please share the link.

OK... here is the crux of it. I am training for my first century. Went out on a training ride w/a strong cycling guy buddy today. Route w/a climb that was the steepest / toughest I have ever personally done.

He kicked my butt on the climbs. I expected that for serveral reasons... one of which, he's a guy. Google reading I found that men typically have a higher vo2 by 40-60% over women.

Also in reading, I found that a person can improve their vo2 max w/training... BUT, only to a certain point.

I think I'm already pretty fit in other ways I could improve myself. I assume my asthma would be a medical disadvantage--though it's in pretty good control w/meds (my doc knows I'm a cyclists, btw).

Hmmm... I am going to closely watch my HR stats in my Garmin TC on this particular climb over time as test.

Will more training actually make me more fit? Or am I already there?

What's reasonable to notice a change in terms of a time table w/training etc.?

Oh... I do know you can get a lab test... never had that... not sure where or cost... if you've had one and can add anything in relation to what I ask, thx too.

TYIA
Miranda

[maillotpois]

He kicked your butt on the climbs because he has a better power to weight ratio than you do. That's not so much about VO2 max as it is sustainable high power output and body weight. Men generally can produce more power than women.

If he also kicked your butt on the flats, that's more an indicator of VO2 max - or absolute sustainable aerobic output with the power/weight variable taken out.

Training can help you increase your power output, not doubt. VO2 max may or may not be "trainable" - to a certain point, there are genetic limitations that cap VO2 potential in a way that make it less "trainable" than power output, as you alluded to. Whether more training will help you, who knows. I don't know what sort of training you have been doing, how long you have been riding, etc. Often it is not more training, but better, more focused training that can help.

If there is a facility near you that can test your lactate threshold levels and design a training program around those, that would be highly recommended if you are serious about the scientific approach to training, which it seems like you are. I've had a series of those over the years and they are very helpful for setting training targets for interval training (to build power output) and also to help target thresholds for long endurance rides. I highly recommend a program like this.

[tctrek]

I think one way to increase your VO2MAX is to lose weight.

[Miranda]

I think one way to increase your VO2MAX is to lose weight.

In what little reading on-line I did see something about weight.

I'm within an acceptable range of body weight by any doctor's chart. Btw, 5' 4 1/2" 124#. Most docs are thrilled with that for a 40yo broad.

But I used to be just a few pounds lighter riding, like 3-5, than recent.

Doesn't sould like much to most peeps, but those here know even that you can feel hill climbing. I know I can. Working on shaving a bit off.

Besides making sure I stay outta the ice cream, I'm having problems gauging how much to eat and train... to lose those #s.

I tried *once* limiting myself on a ride. Mistake. Bonk City. Now I do not.

I think I've reached a point where I need to get more serious about a specific diet plan.

Thx.

He kicked your butt on the climbs because he has a better power to weight ratio than you do. That's not so much about VO2 max as it is sustainable high power output and body weight. Men generally can produce more power than women.

If he also kicked your butt on the flats, that's more an indicator of VO2 max - or absolute sustainable aerobic output with the power/weight variable taken out.

Training can help you increase your power output, not doubt. VO2 max may or may not be "trainable" - to a certain point, there are genetic limitations that cap VO2 potential in a way that make it less "trainable" than power output, as you alluded to. Whether more training will help you, who knows. I don't know what sort of training you have been doing, how long you have been riding, etc. Often it is not more training, but better, more focused training that can help.

If there is a facility near you that can test your lactate threshold levels and design a training program around those, that would be highly recommended if you are serious about the scientific approach to training, which it seems like you are. I've had a series of those over the years and they are very helpful for setting training targets for interval training (to build power output) and also to help target thresholds for long endurance rides. I highly recommend a program like this.

Thx. That's a good point about the weight and power ratio. We haven't really pushed it on a flat together yet. In my comfortable aerobic HR zone, I could ride quite a while now on a flat. But not what it would take me to do a 100mi I think. Other parts of my body would tire out first.

Also appreciate the lab testing. Mayberry doesn't have any such thing. I'd have to research and travel. I'd be willing to consider it, based on cost.

I am a pretty techy geek it out detail person. I'm not a pro, die-hard racer, etc. I just really like knowing where things stand in the plan. I find it geeky-interesting I guess too lol.

On a serious note, it is really helpful to know where and how to apply your energy in the puzzle. Versus wasting it. I think overall that just makes things more enjoyable. I don't have to use any brain cells wondering IF I'm choosing the best thing.

[maillotpois]

I think one way to increase your VO2MAX is to lose weight.

That will certainly increase your power to weight ratio.

[gnat23]

Also in reading, I found that a person can improve their vo2 max w/training... BUT, only to a certain point.

It's just one piece of the puzzle tho.

To use myself as an example, I have a freakishly high VO2 max (52 ml/kg/min). The chart they gave me said that was an "OLYMPIC" level. Well, Olympiad I ain't. And it's not going to help me to raise it.*

Just because I can intake oxygen like a double-gilled whale doesn't mean that my lactate threshhold is any good, nor my type I/type II muscle ratio is optimal for my sport, or that my power-to-weight is, uh, (ice cream? what ice cream?) or that I just don't feel like going fast today.

-- gnat!

* OK, it might, but it's not what's limiting me from going faster!

[gnat23]

This has a bunch of answers too:
http://www.sport-fitness-advisor.com/VO2max.html

-- gnat!

[Eden]

It's just one piece of the puzzle tho.

To use myself as an example, I have a freakishly high VO2 max (52 ml/kg/min). The chart they gave me said that was an "OLYMPIC" level. Well, Olympiad I ain't.

Mine is 72 ml/kg/min...... but I'm still a lowly cat 3 and not going upwards all that quickly..... (sheesh this year I feel like I'm sliding back). It is a *small* part of the puzzle - honestly I wonder if being little and having a small lung capacity has pushed my body to more efficiently use the air I take in because I need to make the best use of every drop and its not a particular advantage at all........In any case, I don't have even a fraction of the power to back the vo2 with to be a top caliber rider.

[Miranda]

Thx for those additional replies. And link. I'll check it out.

This is interesting discussion from you gals who have a high vo2 max. Hmmm...