Three Things to Know About My INSCYD Testing
- I have a big aerobic engine, and I need to improve my VO2max.
- Strength training and sprint training will improve my VLamax.
- I need to do my long aerobic endurance rides at a lower power level to train my body to use fat stores as a fuel.
Improving My Cycling VO2max is Key
In order to learn how to use the INSCYD software and understand the results, I did the tests myself.
Best of all, the accuracy of the software has been correlated to testing in a lab.
So instead of spending a lot of time and money at a lab getting your blood drawn, you do the INSCYD testing and find out even more than the lab results
I foresee the INSCYD testing dramatically changing how we monitor our training.
Critical Power Tests
There are four tests to do for the INSCYD assessment: a 30-second sprint, a three-minute, six-minute, and 12-minute all-out efforts.
These are the traditional critical power tests.
You can also repeat the tests to show that you’re improving your cycling VO2max.
I did some research without success about the most effective way to do these tests.
Should you do them all in one day?
Is there an order that works best?
But Chris at INSCYD said it doesn’t matter.
Nor does it matter, he says, if you do the test over several days.
The Critical Power Tests are No Joke
The three- and 12-minute efforts were really hard but doable.
The six-minute, though, was really hard.
Maybe it was because it was the last test.
I kept looking at the average power output, which is always a mistake.
I stopped, changed the screens on my bike computer so I only saw time, and just rode as hard as I could.
The Results: Time for Improving Cycling VO2max
I entered the numbers into the software and learned what I already knew: I am pretty slow, very aerobic, with a lot of room for growth with speed work!
Plus I have no sprint (although that number may be different because of the testing timing).
My cycling VO2 max is 46.5, which is pretty average, and my power at threshold is 244w, which is the lowest it’s ever been!
However, that reflects the kind of training I’ve done these past two years: putting in a lot of long-distance rides to increase aerobic capacity.
It shows there’s a big need for improving my cycling VO2max.
How Does Training Affect VO2max?
By training above your MLSS threshold, you are training your anaerobic fueling system.
Essentially, you are working on teaching your body to better consume the lactate you produce during intense work.
By training your cycling VO2max, you’re increasing your aerobic capacity and increasing your ability to ride faster for a longer period of time.
What I Learned For My Training Program
I learned a lot about my training and how it needs to change.
I’m also hopeful (because this is how I’ve planned my year!) that I’m coming into cyclocross season a little undertrained with VO2max interval work.
The data shows that
- I start to use glycolytic energy (anaerobic) relatively quickly over 200 watts.
- I’m doing my base riding – the long rides – with too much effort. I need to reduce the average watts while maintaining my time in the saddle.
- I need to continue lifting heavy things in the weight room, particularly for my glutes, core, and upper body to improve my VLamax.
- I need to do improve my VO2max cycling training!
Training Goals for the Cyclocross Season
So the goal for the cross season and the next chunk of training time is improving cycling VO2max.
I need to do more VO2max cycling training workouts by spending more time above my threshold.
My sprint capacity, also fairly low, is another target.
But since much of the work now becomes the 30/15s/ 15/15s, and other short, really hard intervals, both the VO2max and sprint capacity numbers should increase.
Plus racing cross is all about staying at a high intensity with lots of short, hard bursts.
So if I continue to focus on the regular season races being training races, I should find some serious form for states, regionals, and nationals!
At least that’s what I’ll keep telling myself.
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