For those with access to accurate equipment, if you can measure your VO2 max in l. Carbon Mountain bike min-1 and mass of fat in kg (can be calculated from body weight and percent fat), the equation for estimating 4000m individual pursuit time is: time in seconds = 441. 2 + (4. 316 x fat mass) – (25. 94 x VO2 max).
When the researchers in the Craig study then used all the data they obtained, aero wheels irrespective of its complexity, they found that the most important predictors of success were VO2 max, LTPO (power output and lactate threshold) and MAOD (maximal accumulated oxygen deficit – a measure of anaerobic capacity).
The equation (for those with access to sophisticated laboratory equipment) became: time = 462. 9 – (0. 366 x LTPO) – (0. 306 x MAOD) – (0. 438 x VO2 max). Carbon MTB Frame This equation could account for about 75 percent of the variation in performance between individuals. What it showed was the importance of both aerobic and anaerobic capacity in producing peak performance over 4000m, with interval training once again the type of training to be concentrated on most.
A reliance on purely aerobic energy production would need a VO2 max of around 90-100 ml. kg-1. min-1 to compete at top level where average speeds of more than 50 km. h-1 are not unusual. Another way of looking at it would be to say that for a very well-trained male cyclist with a high VO2 max of 75 ml. kg-1. min-1 to compete, he would have to work at an intensity of at least 120% VO2 max, with the surplus requirement coming from anaerobic sources. Thus the 20 percent or so of total energy that must be produced anaerobically is essential to compete effectively and must be addressed in training.