I just began my base training (mid-February) for the 2007 season after a bit of a break - since October 2006 in Kona.  It’s not such a good feeling to be so out of shape, as some may know.  Since October though, my life has changed quite a bit and now I feel like I am just beginning to settle in.  Since I now have access to metabolic testing equipment, I thought that could not be a better way to kick-off my training.  So, three weeks ago I got on the lab bike and pedaled my way towards the end of a VO2 Max test.  Ouch.  But it felt good to finally get back to a high heart rate.  The numbers proved that I was out-o-shape!  Since then, I turned my Powercranks on the rollers for a short time almost every day.  The first roller session only lasted about 15 minutes, but by the end of the first week, I was up to about 30 minutes.  By this week, I was up to 45 minutes and even doing a few drills – maintaining 100 rpm while dropping down a few gears one minute at a time.  I did this until I could no longer complete a sentence without gasping while talking to my wife who was riding her Powercranks next to me.  Then I would spin easy for two minutes, and then do the drill again. 

I was at my RPE (Borg Rating of Perceived Exertion, 6-20) threshold, a 13 or 14, every roller session.  I use the age old test of not being able to complete a sentence as the indicator.  I did not do any other training besides my morning roller time of 15-45 minutes.

 
Yesterday, three weeks after my ’07 training began with my first VO2 Max test, I did another VO2 Max test.  The results gave me hope.  We’ll see what happens throughout the season.  

 
I am far from a super-athlete, but I have been to Kona a couple of times and do well enough to have fun.  And to make me feel ‘better’, my altitude adjusted VO2 Max numbers are 63.3 ml/kg/min and 61.3 ml/kg/min, respectively!  (That’s using an altitude correction of 6% to compensate for testing at 6300ft.)

Here are my lab results:

3 Feb:

VO2 l/min Max: 4.09   

VO2 ml/kg/min Max: 59.7

Power at Max: 345

RER at Max: 1.22

VO2 l/min at threshold (.95 RER): 2.30

VO2 ml/kg/min at threshold (.95 RER): 33.5

Power at threshold (.95 RER): 195

24 Feb:

VO2 l/min Max: 4.04

VO2 ml/kg/min Max: 57.8

Power at Max: 370

RER at Max: 1.33

VO2 l/min at threshold (.95 RER): 2.63

VO2 ml/kg/min at threshold (.95 RER): 37.8

Power at threshold (.95 RER): 220

As you can see, my threshold numbers increased significantly, while my Max numbers were about the same.  I expect my threshold numbers to continue to increase, but probably at a slower rate.  I care much more about the threshold data as it demonstrates my overall fitness level and efficiency. 

If you are in Colorado Springs, or stopping by, send me a mail to schedule a lab visit.

Until next time, keep on Powercranking!

Matt

mattcycles@hotmail.com