Often times I am asked by my clients “how do you establish a baseline metric to evaluate your cycling performance on a structured training program”.  The two most recognized metrics in cycling are VO2 Max and Functional Threshold Power (FTP).  It really helps to have a basic understanding of these two metrics.

What Is VO2 Max?

VO2 max is your maximal oxygen uptake – the maximum amount of oxygen your body can consume during intense exercise. It’s measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

VO2 max represents your aerobic ceiling. It’s determined largely by:

• Cardiac output (how much blood your heart pumps)
• Oxygen-carrying capacity (hemoglobin, blood volume)
• Oxygen extraction at muscles (capillary density, mitochondria)

What Is FTP?

FTP (Functional Threshold Power) is the highest power you can sustain for approximately one hour. It’s measured in watts or watts per kilogram.

FTP represents your sustainable ceiling. It’s determined by:

• VO2 max (your aerobic capacity)
• Lactate threshold (when lactate accumulates faster than clearing)
• Efficiency and economy
• FTP is typically 70-85% of the power output at VO2 max.

That said, there are basically two ways a cyclist can establish their baseline in either of these two metrics.  The least expensive is the field method in which you can google search VO2 Max and FTP calculators (see web site below).  The other method is clinical testing which, needless to say, is very expensive and highly specialized.  There are two clinics in El Paso that offer VO2 Max testing: 

Field Method:

https://sport-calculator.com/

Clinical Method:

Fitness City 

https://www.fitnescity.com/

El Paso Rehab Specialty Group EPRSG

https://www.eprsg.com/

Outside of these two critical performance metrics, there are other metrics that are essential for cyclists to track and analyze their performance during training for example: speed, distance, time, power, heart rate, just to name a few. There are many apps like Strava, Garmin Connect, Wahoo, Zwift, Rouvy that also help cyclist keep track of their performance.  

The bottom line is this, if you are serious about improving your performance, you must design a structured training program based on your goals, establish your performance baseline, track your performance during and after each ride, tighten down on your nutrition and lastly, stay committed and disciplined to the sport.  It’s simply like anything in life; you get what you put into it.

As a USA Cycling Coach, who has performed innumerable Bike Fits over time, I find the one common area that many clients suffer from is a lack of flexibility in the lower body. This is especially true for the low back, groin, hip flexor and hamstring muscle areas.  As a result, many clients experience discomfort while riding and any adjustments to a static bike fit will not render significant improvements.

One of the many credentials that I hold is that of being a Master Trainer which is the highest level of Personal Training in the fitness industry.  As such, flexibility is one of five components to true fitness.  The attachment that I have included is taken from Bob Anderson’s Complete Book of Stretching and is cycling specific.  By following these simple illustrations, and by doing this routine both before and after a cycling session, one will soon discover that their level of discomfort will lessen over time.
In addition, I have also included a strength training routine by Bill Pearl – Getting Stronger, specific to cycling for both on and off-season use.  Muscular strength and muscular endurance are two of the other components to true fitness which cannot be over emphasized. In short, when you add in the last two components of fitness being cardiovascular/cardiorespiratory fitness and lean body mass, having a training plan that incorporates all five components will yield significant results.

For the average recreational cyclist, making these changes can make a big difference in the comfort and performance level to the sport of cycling….cycling is in part, a combination of several sciences such as kinesiology, physics, bio-mechanics, physiology to name a few….one does not have to have a degree in any of these fields but having an understanding of how the body works goes a long way….and that is where I come in as a licensed Cycling Coach, to help educate and inform others so that they can realize their full potential…