Our genetic makeup not only sets the ceiling or upper limit for our personal performance, but can also determine how quickly we respond to a training program. This means that two riders, even training side by side for the same event, will probably not improve at the same rate. A study involving 650 subjects showed that when a group of riders were given the same endurance training plan, 5-10% were low responders, 5-10% improved a great deal, and the remainder were spread in the middle. And the improvement in VO2 max varied from 4 to 40% with the same training regimen.
But rather than view this as a limitation, we should look at the ways we differ from one another and use this knowledge to tailor a training approach specific for our personal needs.
Here are 5 tips.
BE PERSISTENT - Attitude can be everything. Even though your maximum performance as measured by anaerobic threshold or VO2 max. may be predetermined, you can calculate and work toward your own personal goals. A cyclist who maximizes his or her own AT at 93-94% of maximum heart rate will prevail over a genetically endowed slacker who is trained below their maximum.
BE PATIENT - Some of us reach our maximum more slowly, sometimes over years - in fact one study clearly documented an consistent increase in type I muscle fibers over a 5 year training program!!
TRY DIFFERENT TRAINING ROUTINES - When you feel you may have plateaued, take a break and try something different for a while - intervals, weight training, more rest. Or switch to a different type of ride, from stage races to a long tour for example.
BE SMART - Technique (smooth pedal stroke) and tactics are important attributes of a premier rider, as is psychological toughness. It's not all aerobic or anaerobic capacity. So don't sell yourself short. A positive attitude and riding smarter can make the difference.
SET THE RIGHT GOALS - Set realistic goals that give you the satisfaction of achievement rather than the disappointment of flailing at the impossible. Breaking that PR (personal record) can mean more than winning an easy criterium with minimal competition. And maintaining good health along with the camaraderie of a training group or team are a big part of the satisfaction of reaching whatever time or distance goal you have set for yourself.
How can you tell if you've reached your maximum potential? Individual measures such as AT and VO2 max. measure your physiologic performance and can indicate when certain "body systems", such as the cardiovascular system, have plateaued. But it will be the combination of several measures that will give you the best measure of when you've finally reached your own personal plateau. For example:
HEALTH BENEFITS
And not to be forgotten are the health benefits of regular riding. Those that ride three or four times per week are