Ask a Cycling Coach Podcast - Presented by TrainerRoad VO2 Max Training Deep Dive & Mistakes | Pro Cyclist Tips | Ask a Cycling Coach 577
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Mar 12, 2026 Alex Wild, pro gravel and off-road marathon racer who competes at events like Sea Otter, joins to talk VO2 max training. They compare 30/30s, traditional 3â5 minute efforts, and race-specific combos. Short takes cover cadence, low-cadence torque work, recovery between repeats, and how training and age affect VO2. Practical nuances for making high-intensity sessions actually mimic racing.
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Committed To The Wrong Rut And Paid For It
- At BWR Arizona Alex crashed by committing to the wrong rut on a descent and landed on his phone, bruising the right hip and limiting power on that side.
- He recommends scoping descents, filming unknown routes, and trusting fitness instead of chasing blind gaps.
Preserve VO2 With Consistent Endurance And Strength
- Older athletes often find VO2 work harder and recover slower because repeated high-intensity efforts hit muscular systems more than the heart.
- Maintain structured endurance plus strength training to attenuate age-related decline and preserve high-intensity capacity.
Muscles Become The Main VO2 Bottleneck With Age
- Longitudinal studies show the main limiter of declining VO2 with age is peripheral oxygen utilization, not cardiac output alone.
- That means muscle-level extraction, mitochondria function, and local 'plumbing' become the bigger bottlenecks.