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VO2max and muscle mass thomas, Belgium 5 Jan 2012 Hi, My VO2max: 72 ml/min/kg for 52 kg I can push 265 Watt Avg for 20 minutes => 5,1 W/kg (I train with Powertap) I'm non -competitive, 19 years old I am talented? I'm training for about only 1,5 years; should I start competitive? More important: when I build up 10 kg muscle mass, would my absolute VO2max increase? So that I can push ( a lot) more power? I think so.. And my relative VO2max in ml/kg stay at the same level or increase also a little bit? Would then stay my W/kg ratio at the same level? (I can push more but I weight more, so it stays the same) And how to build up this muscle mass? In legs most and a bit in shoulders, back, belly... Because muscle mass that you don't use during cycling won't increase you absolute VO2max? How to do this in gym? How many reps? Preferring hypertrophy of type 1 oxidative fibers? How? How much muscles mass should I gain; going to a weight of 65kg? Thanks
Building up 10 kg muscle mass your absolute VO2max will increase and you will push more watts ; you will be more competitive in flat course and accelerations. In theory VO2max/kg will not change, but if you will be able to concentrate the mass in the lower part of the body , the watt/kg will increase.
I know what to do: building up muscles! Nice site and interesting articles!
- so it's certainly the best for my to build more muscles but how? how many reps? i want that my type 1 fibers hypertrophy more because these are most important( they contain most mitochondria and these will also increase when I build muscles, right?) So when I do slightly more reps will type 1 most grow? Or just doing 8 - 12 reps up to 15 for all-over hypertrophy. All type fibers will grow but the percentage "fast"- slow will stay the same?
je kan krijgen goede informatie over gym-training op fixedgearfever.com. Ik volg pyramyd method for max kracht (single leg press) en circuit training (20 rep slp, 10 squat jumps, 10 one leg squat) voor endurance training. Je hebt ideale lichaam voor wielrennen, licht voor klimmen en gemakkelik zitten na grote renners op vlakte. Train met sterke amateur hardrijder (330-380 watts) op vlakte. Probeer hun te volgen, en later probeer te zit tegen het wind. Met je gewicht als je na twee-vier jaren training, kan 330-350 watts output je zal wereld-niveau worden op klimmen. Als je mijn ideen van training wil kennen ik zal je mijn email addres sturen. Fun met youw training
you may give me your emailadress as you want
All the best
About the reps en fibre types? Won't the bigger fibres be bad for the oxygen diffusion from capillaires to muslcles? The number of mitochondria will also increase? If you could tell me? Thanks!
I'm very motivated to build muscles...
avg 272 watts on 20' test weight: 53 (increased with +1 kg muscles) so 5,13 W/kg avg on 20' good? Now build muscles in legs, so I can perform better on flat? W/kg will even increase you think?
To improve the watts/kg you have to train your AT.
But with my weight I can never reach the power of a rider of 70 kg?; even if my muscles are almost all type 1 fibers; because more heavy riders have a lot more absolute mass and even if they have less type 1 in %, they will still have more type 1 fibers in absolute mass. And so more absolute power. Yes; I need to push less because of my lower frontal area (and weight). But for more absolute power, you need more muscles; muscles you haven't; you can't train; right eh? I wan't to be a good time trailist (high % of type 1, but because of higher absolute muscle mass, better performance on flat). That's what I wan't to know, do I need to build a certain amount of muscle mass in legs? I train a lot wiht more heavy riders on the flat (men of 70-80 kg) and I can follow very good en ride on the head; but what if I had 10kg more muscle mass with the same % type 1; I would easily drop them... Yes, I do good trainig at AT with power meter.( subtreshold intervals, treshold intervals at or nearby treshold/FTP)
" They pick up a high watt per kilogram of body weight, but their muscle mass is insufficient and so is their capacity too low to can follow. Also in the time trial, they can not develop enough power, because they have not the muscles there. "
take it easy, buddy. Alright? Thanks. As for your question(s): you're 53kg, be grateful that you're that light and that you have potential to do some real damage on the climbs. Try to survive on the flats. You won't likely ever produce the same amount of absolute wattage that a similarly fit 80kg athlete produces on the flats. 10kg more muscles? Where? In your legs alone? Good luck in trying to achieve that. That's unnatural and as far as my opinion goes, counterproductive for a light rider such as yourself.
but I look at it in a scientific /medical way what will be the effect of building 5kg(if 10 isn't possible) muscles in legs on VO2max, W/kg etc.. Even if my W/kg stays the same but my absolute power increases, it will be easier to follow on the flat; being a good climber doesn't matter if you get dropped before the climbs...
5.19 W/kg avg over 20'
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drferrari,
Italy 6 Jan 2012
