VO2 Max in Older Athletes

Al Truscott

This is my 4th OS with EN. All my VO2 tests have been between 112-118% of my FTP in the same test. (I have always done the 5/10/20 test in the winter when I'm on my trainer.)

I'm wondering if this is just my issue, or if the drop in hormones which comes with the years affects the ability to generate maximum power on the bike.

Since most everyone should have either just tested (Jan OS), or has tested twice already in the Nov OS, maybe a little survey on our VO2/FTP ratio in the test this year, to see if there is any correlation between age and a lower ratio? The metrtics would be your average power for the "5" segment of the 5/10/20, divided by your FTP calculated from the "20" portion (FTP=0.95 x Avg Power for that 20 minutes).

Mine was 113.7%

Secondary question for Nov OSers - how have you handled the VO2 intervals during the OS. I have no trouble hitting the 120% target for the 30, 45, and 60s intervals. In years past, when I've tried to go over about 80-90 s for the interval, I start to fail the workout.

Pat Koss

57 years old here. My ratio was 120.5% (229/190). But I admit that bike testing was new to me so I don't have any history with which to compare.

Peter Greagg

I have done around 6 of 5/10/20 tests with results in the 114 -118% range — and noting that last OS it rose over the 10 weeks of the OS that I managed, presumably because on Thursdays I was doing 60 on/60 off (started around 8 mins of work and finished on 16 mins of work).

I used my measured VO2 max for the work part of the intervals which was less than 120% of my FTP.

So for me, the VO2 max work did push up my measured VO2 max power, relative to my FTP.

Just about to turn 61.

Paul Hough

I blew off the prescribed test and stayed with Troy Jacobsen's protocol. But I have been bastardizing the OS and had two lousy tests. Monday night my FTP was 175. Wed morning I retested at 200. That is still way too low cause I easily topped 300 watts on my 30/30s. Or maybe 160% is right for a shoet duration and 120% would be a good target for 5 mins.

Raarnush

I just wanted to introduce myself...my name is Ruth. I am 57 and live in southern California. I signed up for iMaz and sent SOS to EN for support. No idea re vo2 levels?..I sweat, I pant, I keep going. Any tips on old lady training??

Al Truscott

Hey, Ruth ... I'll see you at IM AZ. My number one training tip is a quote from Satchel Paige (Former Negro Leagues pitcher who finally got to the Majors in his mid-40s): "Age is a question of mind over matter. If you don't mind, it don't matter."

Bruce Thompson

Ruth -  Welcome to EN.  If you have the desire to be a faster, smarter racer, this is the place for you.

I just turned 58 so we probably graduated from high school the same year, and I can relate.  I've been doing tris 3 years now after many years as a runner.  Here are my suggestions: 

1. Consistency of working out is crucial.  As we get older, it is "use it or lose it".

2. You can get faster at any age with the appropriate amount high intensity work, and quality rest.

3. Follow the EN plan but don't over do the workouts in the outseason.  Yes, do the work in the plan but don't hurt your ability to  do the next day's workout.

4. Don't worry about the watts, run splits etc that people 20-30 years younger than us are posting on the dashboard.  Just do your best.

5. Read everything posted by Al Truscott... that is the fastest way to increase your knowledge about being a smarter, faster, older triathlete.

Hope this helps...and welcome aboard!!

chopnatshow

Hello Bruce,

I am 51 now, and noticed my FTP dropped 10 points since the beginning of last summer. I am new to FTP and all the EN acronyms, but I would say I have not been on my bike enough since IMWI. Glad to be doing the OS workouts. Hoping to get fast this year.

BTW, I met you and your brother at the EN weekend training camp in Madison. Enjoyed trying to keep up with you guys. This year I am not doing a full IM, instead doing two 70.3's.

Best in the New Year,

Frank Wilson

Bruce Thompson

Frank -- Welcome to EN.  Yes, I remember you.  We rode together during the EN camp.  Didn't you have a tender achillies that restricted your running?   Which two 70.3 events are you doing this year?

Raarnush

 Great quote, Al!    Need some interpretative services.....OS is oxygen saturation??   Do I need to start looking at these measurements during my workouts?  Can you recommend a device for this type of telemetry?  Thank you!

Raarnush

 Great advice, Bruce, thank you.  I had several friends who used EN last year for iMaz and they all had great results.  Have you done any of the camps?   I think that finding a balance between maximizing my strength and endurance (FTP) while avoiding injury will be key for me.  I'm excited to learn more and build capacity!   Thanks again for your input

Al Truscott

Posted By Ruth Arnush on 20 Jan 2013 07:15 AM

 Great quote, Al!    Need some interpretative services.....OS is oxygen saturation??   Do I need to start looking at these measurements during my workouts?  Can you recommend a device for this type of telemetry?  Thank you!

I'm pretty sure if you're seeing "OS" here @ Endurance Nation (EN), then it refers to the Out Season - what others may call "Off-season", and we call torture. The time of year when we do short, very hard workouts to get primed for the "In-Season", when we;re getting ready for specific races.

Somebody made a list of scores of acronymns you may see here on the forums:

http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=ENAIA++Endurance+Nation+Acronyms%2c+Initialisms+and

Bruce Thompson

Ruth -- yes, avoiding injury is really important for us OFs (old farts) since it takes longer for us to heal.  That is why not overdoing the OS (Out Season) workouts is critical.  Over doing the workouts several days in a row is the path to injury.

I hope you read up on the info in the wiki per Al's advice.

Yes, I did the IM Wisconsin camp last summer.  Very helpful and a great way to meet other ENers face to face.

tim cronk

Yep 50 and pretty low ratio here as well. 115.4% 262/227 last test.

Also have absolutely no problem with V02 intervals up to 60/60...... then they get hard.....

Here is what I'm doing to address it. 1 V02 workout everyweek all the way thru my OS/IMTX hack... Started with 30/30, 40/40 , 50/50 , 60/60 , 75/75 , 90/90 ,and now adding 15 sec per week until I reach 180/180..... Intensity started at 125% and drop 1% every few workouts hitting my 115% on the 180/180.... Planning all V02 ON time in the range of 18-24min per workout with the exception of last 6 weeks dropping it way back to something like 4x2/2min of 8min total ON time.

I'm not so sure this is even a weakness as it is just what it is and those with a closer ratio are just able to hold a higher percentage of there V02 for there FTP?

I do know that I come apart pretty quickly at anything above FTP and anything below FTP I can hold much longer than I ever would expect it.

Something else that maybe worth discussing is the actual Zones.

Skiba and Allen/Coggan consider threshold .91-1.05 , and V02max 1.06-1.2 , above 1.2 is Anaerobic.... pretty sure a lot of EN 30/30's being done in that zone
EN threshold is a bit tigher range of .95-1.00
TR threshold .95-1.05

So just like the "sweetspot" for FTP work say in the .85-.95 range ..... Is there a "sweetspot" for V02 work??? Maybe 1.1-1.15

bcoop

Just turned 50, so I guess I qualify for the survey. Two tests in the Jan OS (at the start and re-tested today after a what I thought was a substandard first test -- just wanted to make sure I wasn't overcooking too much with my WAG FTP). FTP is up 7%, VO2 up 5% from the first test, and the first test ratio is 132% and second test is 130%. New to power this OS, so don't really have any ideas about past ratios.

I didn't come into the OS with much of a fitness base, so maybe that is part of why I'm seeing the higher ratio. But I've had no trouble hitting targets on either the FTP or VO2 work on the intermediate plan so far, and the WAG FTP I've been using is higher than I tested today.

I'm a bit surprised by the spread, never been much of a sprinter at anything, more of a middle distance guy both running and swimming in past athletic lives. Maybe as I gain fitness thru the OS the FTP will increase faster than the V02 to get the ratio closer to 120%.

jholman

Al, I'm 75, and in the NOS. The bike tests have had a 117.4%-118.2% of the 5' over the 0.95 of the 20' tests. That said, the last FTP was 155. Never having done this protocol prior to the NOS, I'm not aware how much a drop there might have been over the years.
John

George

This is my 2nd OS, first was 2 years ago. I did a Jan OS. Back then the format was 20/4/20? Last year I used a 30' format so I don't think current metrics are a good comparison. My VO2 ratios this year started at 142% (280/196) - 10/29/12 which was my first attempt at the 5/10/20. I hammered the VO2 then paid the price on the 20' FTP. Held back on the VO2 at week 8 for 123% (258/210). Last test was 119% (261/208).

I liked the old format better. My FTPs was up to 242. The new format seems like much more of a dice shoot - how much to hold back on the VO2 to make the FTP come out better. So I don't know how much is age and how much is test taking skill.