VO2max and lung capacity

[CaptainDura]

Anyone of the gurus around know how to increase your oxygen uptake ?

 

I am finding myself increasingly out of breath when riding hard and some fast uphills. not so so much steep uphills where you are grinding at a slower cadence.

 

It seems that i run out of lungcapacity long before my legs are too tired.

 

I then have to back off a bit to get some breath back and it takes a while for my lungs to recover. 

 

When doing intervals at 85=90% my lungs are often sensitive the next day or two.

 

I did have a serious lung infection in june where i could not do any riding.  since then i steadily increased intensity anf distance to around 12 hours a week currently which includes hill repeats and intervals weekly.

 

What i need to know is if there are any specific excercises i can do to train my lungs to cope better ?

 

 

[Spinnekop]

Get fit.

[paulvs]

yep... keep riding... push to the limits... the harder you push the better it get's

 

 

 

[Red Zone]

CERA / EPO

[Jean-Jay]

asthma pump possibly - but consult with gp 1st

[JA-Q001]

Relax and take it easy. You propably forget to breath at the start of yours intervals and hills, then halfway through your body remembers and then its too late. Just relax yourself at the start of hard sessions and consentrate more on your breathing and a bit less on how hard it is, should be and is going to be.

[Dirtbreath]

Take it easier. You should be able to talk pretty comfortably while training unless you are doing intervals. Are you using a HRM?

[CaptainDura]

Get fit.

 

that might be "get fitter" as i think i am quite fit already.

 

can do 6 hour rides comfortably and also did the hell and back ride very easy.

 

So i need to get fitter. my problem is that i cannot push hard enough to get my legs tired enough when i push because my lungs wont allow me to go that hard.

 

It feels as if i cannot push hard enough to progress to the next level.

 

and yes i use a HR monitor. train at 70% and intervals at 80-90%

 

 

[Dun Man]

You need to ontspan! When you go up a hille find a rythm for your breathing and try to exhale quicker than you inhale, also try to exhale completely, not shallow short gasps. Sit up and grip your handlebars wide, so not to restrict your chest and consentrate to keep your upper body relaxed, if you'r tense you cant breath. Because of your infection it might be wise to have a full check-up and chest x rays to see if there is any lung damage. Good luck

[paulvs]

 

You need to ontspan! When you go up a hille find a rythm for your breathing and try to exhale quicker than you inhale' date=' also try to exhale completely, not shallow short gasps. Sit up and grip your handlebars wide, so not to restrict your chest and consentrate to keep your upper body relaxed, if you'r tense you cant breath. Because of your infection it might be wise to have a full check-up and chest x rays to see if there is any lung damage. Good luck[/quote']

 

 

 

Now that is good avice

 

 

 

 

[CaptainDura]

thanks

[Hendrik_S]

Captain Dura

you need to increase your torque... which basically means being able to ride faster and faster at same hear rate. this takes time as you need to develop different muscle synergies that co incides with aerobic capacity.

 

Your Vo2 max is pretty set genetically but we can improve our aerobic effiency. This is done by basically going to your local climb and sticking to the same cadence and HR zone. This is very frustrating as generally we all just want to go fast but we need to train our lower zones first before we can focus on intervals at 80 and 85 %

 

So. for example. Ride your climb that takes at leat more than 10 or 15min ( longer the better) at 60 cadence focussing at pedalling dynamics and keeping it between 70 and 75%. Trust me. This is hard as in the begging you feel like a snail. Take time splits on the your hill and you wil notice that your time will come down and cadence and hr will stay the same which means you riding faster.!

 

after a few weeks of doing this twice a week you wil find that you will ride much faster and have more power in reserve when the racing gets harder.

 

hope this info makes sense...

[EVOBIKES ONLINE STORE]

Captain Dura

you need to increase your torque... which basically means being able to ride faster and faster at same hear rate. this takes time as you need to develop different muscle synergies that co incides with aerobic capacity.

 

Your Vo2 max is pretty set genetically but we can improve our aerobic effiency. This is done by basically going to your local climb and sticking to the same cadence and HR zone. This is very frustrating as generally we all just want to go fast but we need to train our lower zones first before we can focus on intervals at 80 and 85 %

 

So. for example. Ride your climb that takes at leat more than 10 or 15min ( longer the better) at 60 cadence focussing at pedalling dynamics and keeping it between 70 and 75%. Trust me. This is hard as in the begging you feel like a snail. Take time splits on the your hill and you wil notice that your time will come down and cadence and hr will stay the same which means you riding faster.!

 

after a few weeks of doing this twice a week you wil find that you will ride much faster and have more power in reserve when the racing gets harder.

 

hope this info makes sense...

 

Agree 100% with that Hendrik. Just done 5 of those hilclimb repeats this morning and speed is steadily increasing every week...

[Hendrik_S]

Captain Dura

you need to increase your torque... which basically means being able to ride faster and faster at same hear rate. this takes time as you need to develop different muscle synergies that co incides with aerobic capacity.

 

Your Vo2 max is pretty set genetically but we can improve our aerobic effiency. This is done by basically going to your local climb and sticking to the same cadence and HR zone. This is very frustrating as generally we all just want to go fast but we need to train our lower zones first before we can focus on intervals at 80 and 85 %

 

So. for example. Ride your climb that takes at leat more than 10 or 15min ( longer the better) at 60 cadence focussing at pedalling dynamics and keeping it between 70 and 75%. Trust me. This is hard as in the begging you feel like a snail. Take time splits on the your hill and you wil notice that your time will come down and cadence and hr will stay the same which means you riding faster.!

 

after a few weeks of doing this twice a week you wil find that you will ride much faster and have more power in reserve when the racing gets harder.

 

hope this info makes sense...

 

Agree 100% with that Hendrik. Just done 5 of those hilclimb repeats this morning and speed is steadily increasing every week...

 

[CaptainDura]

Captain Dura

you need to increase your torque... which basically means being able to ride faster and faster at same hear rate. this takes time as you need to develop different muscle synergies that co incides with aerobic capacity.

 

Your Vo2 max is pretty set genetically but we can improve our aerobic effiency. This is done by basically going to your local climb and sticking to the same cadence and HR zone. This is very frustrating as generally we all just want to go fast but we need to train our lower zones first before we can focus on intervals at 80 and 85 %

 

So. for example. Ride your climb that takes at leat more than 10 or 15min ( longer the better) at 60 cadence focussing at pedalling dynamics and keeping it between 70 and 75%. Trust me. This is hard as in the begging you feel like a snail. Take time splits on the your hill and you wil notice that your time will come down and cadence and hr will stay the same which means you riding faster.!

 

after a few weeks of doing this twice a week you wil find that you will ride much faster and have more power in reserve when the racing gets harder.

 

hope this info makes sense...

 

thanks Hendrik

 

So my nearest local hill is kloofnek. i did it this morning going up at 90% of max HR.

 

Are you saying i should back off and climb at 70% for a while to get stronger and faster ?

[CaptainDura]

 

thanks Hendrik

 

So my nearest local hill is kloofnek. i did it this morning going up at 90% of max HR.

 

Are you saying i should back off and climb at 70% for a while to get stronger and faster ?

 

Ok if so then for how long do i do it.  I just came off base training for 2 months where i trained at 70%.

 

How long do you continue doing it ?