VO2max results

I meant to post this sooner, here's the results of my VO2max testing plus a chart with my calculated training zones (below).

• Maximum Heart Rate/VO2

  • Max HR 185 bpm

  • Max VO2 47 ml/min/kg.

• 2 Minute Recovery

• 153 bpm

• Lactate Threshold

  • LT Heart Rate 164 bpm

  • LT VO2 34 ml/min/kg

  • LT:Max ratio 72%

I've been using these zones along with wattage data to try and make my training more effective over the the winter months. So far it seems to be working out, but the only way to tell for sure would be another test to see if I've actually managed to improve my threshold HR.

The spinning and yoga class is finished for January, but I've found it to be very beneficial. It always helps to have a coach for the spinning, intervals, ladders, etc and the yoga has helped my overall flexibility.

Weather permitting (wherever you are) Safe riding all.

Spinning and Yoga = RyJax

As a Changeup to my Winter exercise routine I signed up for a class called RyJax, at Transition, for the month of November. RyJax is a combination of bicycling (on CompuTrainers) for an hour and then an hour of yoga. I had the first class today and I would highly recommend it. It really lets you focus on your breathing and how it relates to improving your fitness with a "mind-body" connection.

For that first hour we practiced different pedaling technique as well as proper yoga breathing as well. We had a short 5-10 minute break in between to get the bikes moved out, change clothes and get the yoga mats in place. I've done some yoga on my own, but it's very different when there are other people around and a yogi to direct and correct the various positions.

I'm also using the results of my VO2max test to improve my training with the use of my HR monitor. For instance today during the cycling, we were trying to stay in Zone 2 (for me that's between 148 - 154 BPM). If it wasn't for the VO2max testing, I'd probably just be using a calculated HR based on age.

Last weekend was the last scheduled ride for our bicycle club. Sundays ride was fairly long (~52 miles) and it turned out to be a beautiful day. Some of it was familiar, following some of the same roads as the Pedal the Kettle ride and other parts were on some roads "less traveled" by our usual club rides, going as far south west as Mukwonago, WI.

Safe riding all

Heart Health the VO2 max test

I recently had a VO2 Max test done at a Transition Training Center. It used to be Transition Cycle, but they've expanded to include coaching and training as well the the bike business. I wanted to get an idea of how to make my training time more effective. I'm still waiting for the full report, but the post-test preview looked pretty good. I topped out at a HR of 185 BPM, which is, depending on the formula you use, about 10 BPM above the calculated MHR for a person my age (50). I'll post some more details when I get them. This seems to bear out the finding of another test / series of questions on Realage. My MHR comes in closer for my calculated Realage of 40. I'm looking forward to a great cycling weekend, the weather is supposed to be mild and our club has rides planned for Sat. and Sun.

Safe riding all.