Hello and welcome to the VirtuGO members Training section.

During beta testing we released a lot of our World Tour tested training sessions together with some basic (very basic) Training Programs. We also introduced you to the VirtuGO Performance Pathway which has been used with great success to win races at all levels across the globe.

But we have been holding something back…that is until now.

On the public facing portion of our website and in various podcasts and videos we have mentioned that we really do know how to use our Training Session library. Partly because of experience, however mostly due to a clear understanding of the science that underpins endurance training.

If you want to train like a World Tour rider and take a lot of the guess work out of targeting certain events then you need to understand these two terms and how they impact your performance:

VO2max & VLamax

Put simply VO2max is the maximum amount of oxygen you can deliver to working muscle. While VLamax is the maximum rate at which you produce lactic acid. VO2max and VLamax are indicators of two separate and distinct energy pathways so depending upon the event you are targeting either one could be very important to you. So how do you train either system?

To build VO2max you need to train in zones 3 to 5

To build VLamax you need to train in zones 4 to 6 (high zone 4 and above where lactate is produced)

Believe it or not that is pretty much all you need to know! But here are some examples of how this knowledge can be applied to your training.

An understanding of VO2max v VLamax and how they impact your performance in your intended event is the key to training smarter. We have created many Training Programs for you that are either VO2max or VLamax dependent as well as some that aim to balance both. However we also encourage you to try any of our training sessions that match either of these two capacities and you will instantly be training like a Pro.

Goal: To win your club 20km individual time trial.

VO2max v VLamax: An individual time trial is heavily dependent upon a strong VO2max and a lower VLamax. So select training sessions that build all levels of VO2max and limit the amount of work that stimulates VLamax (see table below)

Goal: To win the hotly contested Tuesday night Criterium series.

VO2max v VLamax: Criterium racing is dependent upon both VO2max and VLamax but not in equal measure. A strong VLamax will mean you can cover all of the changes of pace in a criterium and then unleash a focused and sustained sprint at the finish. VO2max although an essential ingredient will take a back seat to VLamax. Select training sessions that will build a strong VLamax while including maintenance VO2max work (see table below)

Goal: To finish a Corporate Gran Fondo with work colleagues.

VO2max v VLamax: A Gran Fondo can be a long day in the saddle. You will need to train your body to use fat as fuel while building a strong cardiovascular system. Therefore training sessions that build VO2max should take priority while VLamax training should be kept to a minimum (see table below)

An understanding of VO2max v VLamax and how they impact your performance in your intended event is the key to training smarter. We have created many Training Programs for you that are either VO2max or VLamax dependent as well as some that aim to balance both. However we also encourage you to try any of our training sessions that match either of these two capacities and you will instantly be training like a Pro.

 

 

 

Daniel M. Healey B.HSc M.Sc (Ex Phys) R.Nutr

Head Sport Scientist VirtuGO