Kolie Moore on VO2max

What this episode covers

Thank you to 4iiii Innovations for supporting the podcast! If you're after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website [https://4iiii.com/]. Show Notes: * 3:15 what is VO2max and why is it relevant to endurance performance? * 4:15 what determines VO2max: the central vs peripheral debate * 10:00 the endurance ceiling * 12:45 there is no one silver bullet * 13:30 VO2max improvement training * Volume supports peripheral adaptations: blood volume and blood capacitance * These can support central adaptations * Then central adaptations support further peripheral adaptations * Etc. * 14:30 recommendations for high volume / low intensity training: keep it sustainable! * 20:15 recommendations for duration of base aerobic block:  * 3 weeks aerobic * 1 week rest * 3 weeks slightly higher intensity (sometimes) to get ready for VO2max work * 28:00 VO2max specific training block * 3x weekly, maximal effort, high cadence interval training * Often 3 days in a row * Done by feel and cadence. Power and HR only used in post analysis. * 31:00 central adaptations that improve VO2max * 37:45 the role of cadence in VO2max training * 43:15 training VO2max for athletes with low anaerobic capacity * Avoid intermediate type intervals, aka HIIT short, aka 30-30s, Bilats, etc. * Just go MAX effort based on RPE * Manipulation of prescription within a VO2max block is dictated by athlete fatigue  * Consecutive workout days are beneficial  * Maximal breathing rate / struggling to get enough breath is a good indicator that intensity is right * 54:45 when to pull the plug on VO2max training To learn more about Kolie, Empirical Cycling  coaching, or his podcast, head to their website [https://www.empiricalcycling.com/]. You can also follow him and check out his weekly AMAs on Instagram [https://www.instagram.com/empiricalcycling/]