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What can I do to improve my anaerobic capacity?(9 posts)

What can I do to improve my anaerobic capacity?Sprint-Nick
Aug 4, 2003 5:42 PM
After doing an extended build of about 5000 km mainly all aerobic I'm finding pack racing incredibly difficult for me. I'm guessing its my anaerobic capacity and I know with a bit of work it shouldn't be hard to make use of the base miles but I'm not sure how. Any suggestions? I was told doing a 15 seconds on 15 seconds off 30 secs on 30 secs off... all the way to 2 mins then back down could help.

Also to give you an idea where I am I did a crit today and lasted for about 10 mins before the fireworks blew up. My heart and lungs felt fine but my legs just were too full of lactate... same with the points races and everything else I've been doing lately.

re: What can I do to improve my anaerobic capacity?EDLska12
Aug 4, 2003 6:08 PM
Call Chris Caramichael, lol.
re: What can I do to improve my anaerobic capacity?african
Aug 4, 2003 6:39 PM
er, sheez Nick. I can't help you man. You are above my level of cycling, but I just wanted you to know that I read your post but can't help which is better than no answer at all - the alternative is that you think you are getting ignored.
Thanks African (nm)Sprint-Nick
Aug 4, 2003 8:40 PM
re: What can I do to improve my anaerobic capacity?phread
Aug 5, 2003 5:53 AM
One thing that might help - get yourself a heart monitor . Then you can go by percentage of max heart rate to train at. You can work at increasing your anarobic level as well as your lactate threshold level, and do it sensibly.

If possible, go get your VO2 max tested. If you are in the area, contact TriSpeed (Baltimre MD or Sterling VA;, or go to their WEB site. You can get info on how to have it tested. It (VO2 max testing) will also give you an accurate reading of your max heart rate. Trispeed would also be an excellent place to get some training suggestions that might inlcude a way to get max heart rate on your own instead of having it tested. My opinion, get your VO2 max tested by a pro using the right equipment.

Good luck!
Gotta disagree...Dwayne Barry
Aug 5, 2003 6:47 AM
VO2max is almost useless to know other than as a gee-whiz factor or if you're trying to identify talent (and even then it's only so good). After a few months of training it changes relatively little, so it is almost useless for tracking fitness changes also.

VO2max will also not give you an accurate reading of your max Heart rate because it is almost always assessed via some kind of progressive ramped test and by the time you reach the highest effort levels you will be already fatigued and your HR will be something less than max. If you want to know your max HR, rest up well for a couple of days, go find a steep hill that takes a minute or two to climb, ride to the bottom of it very easy and then sprint for all your worth until you can't go anymore. Recover completely and repeat a few times. Record the highest HR you see, and you should have your Max HR.
May I disabuse you of some...Dwayne Barry
Aug 5, 2003 6:57 AM
assumptions in your post?

#1 if you want to improve your anaerobic capacity do short intervals (no more than 30 seconds) when fully recovered otherwise you will be primarily relying on oxidative mechanims for energy (even in something like 30s on/off intervals).
#2 Improving your anaerobic capacity would increase the lactate produced, not decrease it. Improving your aerobic capacity would decrease lactate production.
#3 Most likely it is your aerobic system that is letting you down if you're having problems in a points race or crit. While sprinting (out of corners or for points) will tax your anaerobic system, recovery from those efforts is aerobic. So if you can hang initially or early on but not later, it's not an anaerobic problem but an aerobic one.
Thanks DwayneSprint-Nick
Aug 5, 2003 8:49 AM
Thanks for your post.

Please correct me if I'm wrong on what I'm about to say. I agree that a huge ammount of crits is aerobic, however for me I know lately even when trying to pace a 1 km TT I will blow up a lot worse than I used to when I did less miles and more anaerobic stuff so thats why I reckon my anaerobic system needs to be worked. It may not be the whole solution but for now with the ammount of base miles I have under me I want to try to build something on top of it at least as a quick fix to help buffer the lactate.

re: Thanks Dwaynecyclopathic
Aug 5, 2003 9:31 AM
try long hard intervals 5 by 5min with ~1min recovery and 2-3min btw sets, 3-5 times above ventilation threshold, no more then once or twice a week. Do good 30-40min warm up ride before and cool down after for ~15-20min. To test improvement do 20min TT, once in 2-4weeks. 4-8 weeks should yeild some progress good luck