Empirical Cycling Podcast Watts Doc #24: Listener Questions on VO2max Training and Rønnestad 30/15s
Aug 2, 2020
Explore the nuances of VO2max training, including cadence choices and standing during intervals. Learn how to pace effectively and whether high-intensity intervals suit junior athletes. Discover the benefits of 30/15s and intermittent intervals for race preparation. Delve into the dynamics of rest between VO2 intervals and the effects of terrain on performance. The hosts also critique methodologies from a recent study, shedding light on the intricate relationship between training, adaptations, and long-term gains.
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Race With Your Natural Cadence
- Use your preferred cadence in competition even if you trained high-RPM intervals in blocks.
- High cadence is a training tool to change stroke volume, not a race requirement.
Match Cadence To Event Demands
- Train cadence specific to your event demands (e.g., track racers practice very high cadences regularly).
- Manipulate cadence occasionally to target different motor units and race situations.
Spend Time In Your TT Position
- If you time-trial, spend as much training time as possible in the TT position across power ranges.
- Train the TT position so it becomes as comfortable and natural as your road position.