VO2 max and other musings
I've been reading the book by Chric Carmichael called, Eat Right to Train Right. It has a test in it that can help you determine what your VO2 max is. It is called the CTS test. I did it today and came out around 50%. I am 45 years old and have been riding seriously on road bikes for about 7 months.
It has some helpful information on heart rate targets based upon the test and uses periodization in your diet to match periodization in your training schedule. I bought it because I've lost about 35 pounds over the last 6 months but I 've stalled out. So, I am going to see if I can get things started up again in the weight loss department.
I am glad I live down in the Southwest where I can ride this winter. I don't know if I could stand the indoor trainer much. I guess I will do the test again in 3 months and see if I've made any improvement.
According to the test, I need to keep my endurance miles around or below 130 bpm and do my tempo rides at around 134. When I do recovery rides, I need to keep my heartrate around 105. I am in a foundation stage right now and plan on staying there for the next three months and gradually increasing my mileage until I am ready for the preparation stage in March. I'll need the extra calories just to make up for all the blamed wind!
Have any of you had experience with Carmichale's work? What did you find and how did you do?
Can you describe how is the CTS test performed?
Okay, here goes:
Originally Posted by plin
1. Find and mark a 3 mile course that is level with light traffic.
2. No solid food for 2 hours prior to the test.
3. 16 oz. of high-carbohydrate sports drink immediately prior to the test (45 min).
4. 10-20 min warm-up prior to timed ride that includes 2-3 high intensity efforts of 1-2 minutes in length. By end of warm up you should be physically warm, sweating and prepared for effort #1.
5. Begin with standing start using gear that is not to easy or too heavy.
6. Move to sitting position and shift into higher gear.
7. Once up to speed, maintain cadence between 90-95 RPM.
8. When you reach speed you feel you can barley maintain for the entire time settle into steady breating rhythm.
9. Force pace all of the way!
10. Collect time and heart rate for first effort.
11. Recovery of 10 minutes at low intensity, high cadence.
13. Cool down 15-30 minutes.
To interpret data:
185 BPM is 100 % (This is based on using data for over 1000 participants.)
<65% is HR <120 VO2 max 20-35%
65-85% is HR 120-153 VO2 max 35-50%
85-88% is HR 153-163 VO2 max 50-65%
88-95% is HR 163-176 VO2 max 65-80%
95-100% is HR 176-185 VO2 max 80-85%
>100% is HR >185 VO2 max 85-100%
Data from Food for Fitness by: Chris Carmichael pp-29,387-389.
I had winds of 10-15 mph coming at an angle across my course.
My first timed ride was 9:09 with HR of 144.
My second timed ride was 10:31 with HR of 149
That puts me close to the top of the second level.
Last edited by ho hum; 12-06-05 at 08:23 AM.
I think there is some confusion in interpreting the results.
So your sustainable HR for 10min is at around 150. It really doesn't have anything to do with the 185 or the various percentages associated with it. 185 is just as an example to correlate % HR with VO2 max.
Basically for you, take HR of 150 to be 80-85% of your VO2 max and correlate approximately HR and VO2 output from there.
Do I make sense? Cheers
I don't think so.
He states on p. 392:"Simply take your average heart rate from the CTS Running Field Test, or the higher of the two average heart rates you observed during the the CTS Cycling Field Test, and apply that number to the table on page 29".
You might be right, I need to study the table and the math a little more. It is a little confusing the way that it is written.
I've been thinking about how you read what I've been talking about and I agree with you. I rode 4:38:00 last week and sustained my heart rate at 134 for that time period. I was a little surprised that mine didn't go higher. The wind made it hard to judge how much effort to expend as I was worried I would run out of gas. I will try it again on a calmer day. I don't think I can do much more than 150-155 for 10 minutes. I wish I had something to measure myself by. I wonder what kind of shape I am in? I know I am better than when I started and that I am getting stronger and I guess I should be satisfied with that.
Originally Posted by plin
Thanks alot for your insight. Now I understand what he was talking about.