Originally Posted by
MoAlpha
Good job, but you still don't have numbers like the chart above, because no one does.
It bothered me, so I tried to track it down and it's a modification of a theoretical plot from Brooks and Mercier in a very influential opinion paper from 1994, where they introduced the model. All good, except the real world data look like this:
https://www.mdpi.com/2072-6643/14/8/1605 (for the academics, please pardon the MDPI citation)
where fat oxidation never accounts for more than 60% of energy output and the crossover point is somewhere near 55% VO2max.
So I'm not a big chart reader type... here are my numbers. I think they fall right in between.
VO2 max watts are 325+/-, threshold 252, upper Z2/low Z3 195-210.
I can ride at 200+/-W for at least 1.5+ hours on my typical 10-15 carb per day diet. No carbs before, during or after the ride. That's right at 61% of my VO2 max.
My last ride - I will post a screen cap from my Garmin data in a bit - was supposed to be an easy ride, but had a buddy show up and he wanted to have at it a bit.
1:41min - 204W normalized power, 4 short hill efforts of 600W+, 1 hill effort at 890W, multiple 4-500W accelerations.
I ate 10-15 net carbs that day, and the same the day before - and just about every day.
Two rides ago - I went hard to train for an upcoming long mountain ride.
1:30 min - 227W normalized power, multiple short hills and accelerations at 5-750w+
I added one energy bar mid ride just incase of a bonk. Same 10-15 net carb diet.
So thats 61% and 70% of VO2 max efforts at decent amounts of time fueled mostly from fat energy.