Improved VO2max and time trial performance with more high aerobic intensity interval training and reduced training volume; a case study on an elite national cyclist
Støren, Øyvind; Sanda, Solfrid Bratland; Haave, Marius; Helgerud, Jan
The present study investigated to what extent more high aerobic intensity interval training (HAIT) and reduced training volume would influence maximal oxygen uptake (VO2max) and time trial performance in an elite national cyclist in the pre season period.
The cyclist was tested for VO2max, cycling economy (Cc), and time trial performance on an ergometer cycle during one year. Training was continuously logged using heart rate monitor during the entire period. Pre season 2011 total monthly training volume was reduced compared to the 2010 pre season, and two HAIT blocks (14 sessions in 9 days and 15 sessions in 10 days) were performed as running. Between the HAIT blocks, three HAIT sessions per week were performed as cycling.
From November 2010 to February 2011, the cyclist reduced total average monthly training volume by 18% and cycling training volume by 60%. The amount of training at 90-95% HRpeak increased by 41%. VO2max increased by 10.3% on ergometer cycle. Time trial performance improved by 14.9%. Cc did not change.
In conclusion, pre season reduced total training volume but increased amount of HAIT improved VO2max and time trial performance without any changes in Cc. These improvements on cycling appeared despite that the HAIT blocs were performed as running. Reduced training time, and training transfer from running into improved cycling form, may be beneficial for cyclists living in cold climate areas.