Slowtwitch Forums: Triathlon Forum: bike vo2 test-help and advices needed

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Slowtwitch Forums: Triathlon Forum:
bike vo2 test-help and advices needed

AçaíTri

Jul 4, 08 16:21

Post #1 of 10 (273 views)

bike vo2 test-help and advices needed	Can't Post

Dear coaches, experts and others!

Any ideas on how to predict a reasonable IM bike split having my vo2 test reached 61ml o2/kg/min?

As I am not training and considering 5 to 10% increase on that value, would you rate this test a good one?

What would you consider important during the 8 month training time available to have this performance tests developed and my best performance reached?

I would like to go sub 5h on my first IronMan ever down here in Brazil.

Thanks, Marcos!

aleshi

Jul 4, 08 17:06

Post #2 of 10 (262 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

I would predict 5 hours 23 minutes and 56 seconds. That is pretty precise !!!

AçaíTri

Jul 5, 08 10:28

Post #3 of 10 (222 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

Helllp! Please!

ddension

Jul 5, 08 11:29

Post #4 of 10 (211 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

Why is your time goal a bike split goal?? It is a triathlon, not a bike race...

AçaíTri

Jul 5, 08 13:30

Post #5 of 10 (196 views)

Re: bike vo2 test-help and advices needed [ddension] [In reply to]	Can't Post

Right.

Would like to go sub 9h30'. Capable of 60' swim on a bad day. Do not have an acurate idea about the run and the bike

Marcos.

Mike Prevost

Jul 5, 08 13:38

Post #6 of 10 (192 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

Marcos

61 is a good value on the bike test. You certainly have the VO2 max to go sub 9h 30 min. Of course, it will depend on your conditioning and execution.

I don't think there is any good way to predict your bike split based on the VO2 max test. If you had a power output for a 40K TT, you could predict your IM power output. Also, just a 40K TT time would probably be better for a prediction than VO2 max. However, what you got is pretty high. You have the physiology to reach your goals. Good luck.

Mike

AçaíTri

Jul 5, 08 13:43

Post #7 of 10 (190 views)

Re: bike vo2 test-help and advices needed [Mike Prevost] [In reply to]	Can't Post

Hey Mike, good to hear you.

Do you know any Billat study that correlates VO2 tests and cycling performances?

I am really able to ride 40km in 60' or less, undertrained on a flat course and easy good conditions but how this relates into power numbers is another doubt I have!

Will see if the test has the power numbers, probably yes but will check later as I am not with it!

Any resource to look for this informations?

Thank you very much, Marcos

Mike Prevost

Jul 5, 08 16:57

Post #8 of 10 (164 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

Marcos

With a VO2 max of 61 on the bike, I think you have a much faster 40K TT in you with the appropriate training. Really, it is going to be hard to predict your IM bike time without having a powermeter. I would recommend going to www.endurancenation.us and checking out the information there on pacing with power. If you had a powermeter, you would know with pretty good percision what your power output should be for an Ironman bike. Then you could predict reasonably well what kind of bike split to expect. It would be very hard to do that with just a VO2 max value. Check out the information there of performing a race rehearsal brick workout. That will give you a better idea of what is an appropriate race pace for you.

You can expect your run VO2 max to be about 15% higher than your bike VO2 max. The good news for you is that your numbers are good, and that suggests good potential to go fast.

VO2 max is not such a good predictor for bike speed. VO2 max is a ratio of oxygen burn rate divided by weight in kilograms. If you lost some kilos, your VO2 max would go up, but your TT speed might not (on a flat course). VO2 max is a decent predictor of your potential though, which seems to be good in your case.

Mike

ddension

Jul 5, 08 19:41

Post #9 of 10 (141 views)

Re: bike vo2 test-help and advices needed [marcos] have you ever done an I'm before? I think you mau need a slight reality check. I had my vo2 tested this week at 78.4. realistically, I will break 10 hours. sub 9:30 is a totally different ballpark... [In reply to]	Can't Post

ericreid421

Jul 5, 08 22:21

Post #10 of 10 (125 views)

Re: bike vo2 test-help and advices needed [marcos] [In reply to]	Can't Post

from the perspective of a new cyclist.....

1. It's one sport, not three
2. Your IM bike split is more directly correlated to your cycling Functional Threshold Power (FTP), and not your cycling VO2 Max.
3. Your IM bike split is more directly correlated to your bike muscular endurance (ME) (a product of force and endurance) and not VO2 Max.
4. Your IM bike split is a product of your FTP and bike ME, ie. the frequency, volume, and intensity of your bike training.
5. Many world record holders had a lower VO2 then their competitors, but had superior economy.
6. Many of my friends who beat me on the short course races don't at the long course distances.

Basically put, if you can't run after 5+ hours in the big ring, who cares what your VO2 Max is.

Bonus***: Your IM run split is more directly correlated to a well paced IM bike leg and calories and fluids taken in on the bike, rather than run VO2 Max, open marathon times, etc.

Check out some of the threads on power, TSS, endurancenation.us, etc. here on slowtwitch.

That being said, I have a lab tested run VO2 Max of 70 and I biked 5:17 and ran 3:25 at a recent IM. While I have **potential** (or the VO2) to go faster, I didn't have the economy or endurance.