How to hold onto Your VO2 Max and peak fitness even when a busy life gets in the way
All riders worry about losing their hard-earned fitness - but what if we could preserve VO2 max in minimal hours?
Maintaining VO2 max and peak fitness can be challenging when life gets busy. Paul Mill, a London-based cycling coach and former Team Wiggins head coach, explains that maintaining VO2 max takes less work than improving it once a strong aerobic engine is in place. However, when life events force a break from regular training, it's still possible to minimize the loss of fitness.
According to Mill, hitting higher intensities above VO2 max is crucial for maintaining good fitness with less time. VO2 max itself responds well to relatively short periods of high-intensity work. While training volume contributes to endurance performance, VO2 max responds well to intense work even after a period of lower volume.
Cody Stephenson, a programme manager at Training Peaks, emphasizes that there's a difference between losing peak fitness and losing the aerobic base. While the top-end is lost faster than it's gained, the lower-end gains are lost much slower. He compares fitness to a pyramid, where the closer you are to your personal ceiling, the harder it becomes to make additional improvements.
Research shows that VO2 max begins to fall within the first week or two of stopping training, with early losses being surprisingly steep. A decline of 5-7% occurs within two weeks, reaching around 10% by five weeks, and potentially 15-20% after two to three months. This decline initially affects central and haematological factors, such as a reduction in plasma volume. Later, peripheral muscle-level adaptations, such as mitochondrial enzyme activity and capillary density, regress.
To maintain VO2 max during a busy period, high-intensity workouts and aerobic conditioning are essential. Experienced cyclist Nicola Toms, who went from recreational cyclist to World Masters track champion, follows a training program that combines live online turbo sessions, road riding, and various types of training, including strength, mobility, and stretching. Regular FTP testing helps ensure training zones are accurate and that she's training at the right intensities.
Written by urgent.news from Cycling Weekly's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
