Okay - this is a multi-pronged question, as I have recently taken a few lab tests for Vo2Max and LT and am trying to better understand the data:

Question 1: Does someone know a Vo2Max range for competitive amateur cyclists? So my test yielded a Vo2Max of 69, which when compared to the charts for the general public, looks decent. But let's face it - we are not competing against the general public, we are competing against other motivated and talented athletes. So it does know good to know that anything for someone aged in the 30-39 range is Superior when over a Vo2Max of 53, when that includes Joe Six-Pack (beer - not abs).

Improving Economy So my power at Vo2Max was 377, but LT was 235, which means my LT to Vo2Max ratio is 62%. I was told I was highly inefficient. As someone who has only raced for a year, is this something that will just improve with time, more racing and a structured off-season training program?

If so - what training program would you recommend?

Or is economy in some way is what it is (Friel indicates it is trainable, but thought I would run this by the gang here)