I just finished my second year of incredible out-season training with Endurance Nation (EN). Seventeen weeks of sheer challenge focusing on the bike and the run. I have some interesting and inspiring results to share.
This season I was able to be part of a lab-rat group that experimented with VO2max protocols on the bike, and how to use the "Power Profile" protocol to tweak training schedules and calculate functional threshold. Through EN, 16 of us (with my husband a rogue member on the side). participated in a 4-week VO2max "Power Hack" experiment for a group of 16 triathletes.
When the experiment began, it was clear I had a very small "attic." In other words, I needed to raise my VO2max, which would "raise the roof" of my physiologic "house." In turn, this creates more room to raise my "ceiling," which is power at functional threshold. If "attic" is too small, then you can't raise the "ceiling" very easily. You have to create more physiologic "space" by creating a bigger "attic" in order for your threshold power to progress. It all sounds easy--until you start doing the work to make these adaptations happen! Hard, hard, hard work.
The plan had us experimenting with a particular way of executing VO2max workouts. We did this for four solid weeks. The fifth week was testing to see what progress we had made. My results were excellent, as were all 16 athletes in the experiment.
A good indicator of power at VO2max is an all-out 5' test. Here are the results. And this is in only four weeks!
Linda--5' Power Keith--5' power
3/1/09 --211 3/1/09 --267
3/29/09--221 3/29/09--289
Also in that month, my power at functional threshold also went up from 176 to 181! Tell me that isn't a kick-butt way to start the season!
Here's another recap. Since I started with EN and training with power, my functional threshold has increased from a start of a very humble 148 to now at 181. That's a TON. Lots and lots of hard work went into that increase, but it's so worth putting in the time and effort and getting results that are measurable--and make a difference on race day!
If it ever warms up here in New England, I can't wait to take this new speed and power on the road!
