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The magic of cycling: a balanced VO2max and VLamax [Podcast]
In this podcast, Colby Pearce and Sebastian Weber talk about the magic of cycling: having a strong aerobic metabolism that burns the lactate, produced by
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you.
Discover how to interpret and apply metabolic data to elevate training, boost performance, and develop winning talent. Don’t miss this chance to learn from Dr. Reinout Van Schuylenbergh, a leading expert in exercise physiology and performance analysis.
If you are coaching or testing athletes, you’ve probably noticed that some athletes perform much better in races than you would expect based on their test data. Or the other way around.
Yes, it could be due to psychological aspects, like motivation or “winners mentality”. But chances are you are not capturing all performance determining metrics in your test. This not only leads to unexpected race results, but also limits the possibility to tailor the training program to the athlete’s needs.
Dr Reinout Van Schuylenbergh published a scientific paper, which nicely showcases the need to look at a full 360° metabolic profile, before drawing conclusions.
He compared a junior World Champion (VO2max: 96.7) with multiple Tour de France winner, Chris Froome (VO2max: 88.2). He used the INSCYD performance software to analyse their metabolic profile and answer the question:
Can a world class junior cyclist beat a multiple Tour de France winner?
More into sprinting? Here’s an article about the power behind a Tour de France sprint.
Dr Reinout Van Schuylenbergh used previously published data of Oskar Svendsen and Chris Froome to create a metabolic profile in the INSCYD performance software.
| Oskar Svendsen (Junior) |
Chris Froome (TdF winner) |
Source | |
|---|---|---|---|
| Sex | Male | Male | |
| Age at test date (y) | 18 | 30 | Published data |
| Body mass (kg) | 76.5 | 67 | Published data |
| Body height (cm) | 193 | 186 | Published data |
| Body fat (%) | 11.7 | 6 | Published data |
| VO2max (ml/min/kg) | 96.7 | 88.2 | Published data |
| VLamax (mmol/l/s) | 0.77 | 0.38 | INSCYD algo |
| MLSS (W) | 432 | 419 | INSCYD algo |
| MLSS (W/kg) | 5.7 | 6.3 | INSCYD algo |
| Gross efficiency | 21.1 | 23 | Published data |
| Available glycogen (gr) | 639 | 550 | INSCYD algo |
Van Schuylenbergh used the INSCYD performance software to analyse the power at a blood lactate concentration of 4 mmol/l (published data) in combination with VO2max (published data), to calculate the VLamax. VO2max and VLamax are used to calculate the Maximal Lactate Steady State (MLSS), which is also known as the anaerobic threshold. Lastly, the INSCYD software uses the body composition to calculate glycogen availability.
Can you predict their Tour de France performance based on this data?
The Tour de France is typically won during mountain stages and individual time trials. Some oversimplified conclusions you could draw based on this insight and the metabolic profiles are:
| Svendsen is going to outperform Froome, because… | Froome is going to outperform Svendsen, because… |
|---|---|
| His VO2max (aerobic power) is 10% higher | His body composition is better suited for climbing |
| His VLamax (anaerobic power) is 2x higher | His relative anaerobic threshold (MLSS) is 11% higher |
| His anaerobic threshold (MLSS) is 13W higher | His gross efficiency is 1.9%pt higher |
| His available glycogen is 89 grams higher |
To really understand whether Junior World Champion Svendsen is able to beat multiple Tour de France winner Froome, we need to dive a bit deeper in the metabolic profile. This is where INSCYD’s unique functions show their true, crucial value.
Dr Reinout Van Schuylenbergh looked at the performance of the two athletes on a typical individual time trial: the first stage of the 2015 Tour de France. This flat stage was 13.8km long.
An advanced and scientifically validated mathematical model was applied to calculate power and speed. If both athletes would ride at a cycling speed of 52.5 km/h (Froome’s actual speed in that time trial), Svendsen would need to push 463W, while Froome would need 438W.
Let’s have a look at how their body would respond to such an intensity.
The INSCYD performance software shows the lactate recovery and accumulation curve of Froome (solid) and Svendsen (dashed):
You can see that Svendsen’s anaerobic threshold (where the curve hits the x-axis → no lactate recovery or accumulation) is higher than Froome’s threshold. You can also see that at any given exercise above threshold (purple line), Svendsen accumulates lactate slower than Froome.
However, at the required time trial power of 463W, Svendson accumulates lactate at a rate of 0.58 mmol/l/min. This is higher than Froome’s lactate accumulation rate at his required power of 438W: 0.47 mmol/l/min.
You can also see that Froome is able to clear lactate faster than Svendsen, at intensities below threshold (grey line).
As a result, Svendsen’s blood lactate concentration would be ∼13% higher (12.0 mmol/l) than Froome’s lactate concentration (10.6 mmol/l), at the end of the time trial. Dr Reinout Van Schuylenbergh speculates that: “(…) the calculated maximal lactate concentration is within maximal tolerable levels.” In other words: Svendsen was probably able to perform very similarly to Froome, in the Tour de France time trial.
But how about the mountain stages?
For the mountain stage, Dr Reinout Van Schuylenbergh looked at the performance of the two athletes in the 10th stage of the 2015 Tour de France. This stage was characterised by two sections:
- Relatively flat (km 0-141)
- Hors-category climb, with the finish on top (km 141-167)
The stage was won by Chris Froome.
Froome’s calculated power was 217W for the first section and 372W for the second section. If Svendsen would ride at the same speed, he would need 220W for the first section and 409W for the second section.
From a lactate perspective, this would not be an issue for either one. Both would ride below anaerobic threshold.
So would Svendsen be able to compete with Froome?
The INSCYD performance software shows the fat and carbohydrate combustion curve of Froome (solid) and Svendsen (dashed):
You can see that their fat combustion is very similar. Their carbohydrate combustion does differ: Svendsen burns more carbohydrates at any given exercise intensity below threshold.
At the required power in section 1, Froome burns 149 grams of carbohydrates, while Svendsen burns 216 grams (+67g).
At the required power in section 2, Froome burns 203 grams of carbohydrates, while Svendsen burns 316 grams of carbohydrates (+113g).
If we assume a carbohydrate intake of 90 g/h, and we use the individual glycogen availability calculated by the INSCYD software, then Froome would use 37% of the available carbohydrates. Svendsen would use 51% of the available carbohydrates.
In other words: for this single stage, carbohydrate availability would not be a limiting factor for Svendsen to compete with Froome. However, Dr Reinout Van Schuylenbergh calculated that a single mountain stage with more than 3500 altimeters would require more carbohydrates than available for Svendsen, but not for Froome.
Theoretically, this means that Svendse would not be able to follow Froome in the very first Tour de France stage of this year (3600 altimeter). Nor would he be able to follow Froome in stage 4 (3600m), stage 11 (4350m), stage 14 (4000m), stage 15 (4800m), stage 19 (4400m) and stage 20 (46000m).
Moreover, the Tour de France is a 3-week stage race, which means that tapping too deep into your glycogen stores today, will cause additional issues in the days that follow.
By looking at the metabolic profile of Chris Froome, we start to better understand what it takes to win the Tour de France.
Although VO2max matters, having a super high VO2max alone is not good enough. The same is true for anaerobic threshold or MLSS.
The most important lesson is that you should have a full picture of the metabolic profile before you can draw conclusions. Svendsen had a higher aerobic power, a higher anaerobic power and a higher anaerobic threshold. Additionally, the INSCYD software shows that above threshold, Svendsen’s lactate accumulation rate is slower than Froome’s. Their fat metabolism is very similar.
“The most important lesson is that you should have a full picture of the metabolic profile before you can draw conclusions.”
Based on this data you would expect Svendsen to outperform Froome. And indeed, he would be able to compete with Froome on many single day events. Even in some mountain stages.
However, the INSCYD metabolic report shows that Svendsen burns more carbohydrates than Froome, even if they ride at the exact same power number. That is mainly due to a high VLamax.
On top of that, Svendsen’s body composition requires him to push more watts on a climb.
In highly demanding mountain stages (>3500 altimeters), this combination causes him to run out of energy. Even though his body composition allows him to store more glycogen energy in the muscles than Froome.
This energy deficit is impossible to prevent, even with a highly tailored nutrition plan.
How to put this learning into practice
To dive deeper into these findings and learn how to apply them to your own practice, join our exclusive webinar:
In this webinar, Dr. Reinout Van Schuylenbergh will delve into this study and turn these insights into practical applications. You will learn how to:
- Interpret metabolic data: Understand the significance of various performance metrics and how they interrelate.
- Tailor training programs: Develop customized training plans based on a comprehensive metabolic profile.
- Optimize performance: Apply insights from metabolic data to enhance endurance, power, and efficiency.
- Practical applications: See real-world examples of how these insights can be implemented to achieve tangible improvements in performance.
Don’t miss this opportunity to learn from one of the leading experts in exercise physiology and performance analysis. REGISTER NOW to secure your spot
Elite examples are appealing to examine. The power behind a Tour de France sprint illustrates this as well. But if you’re a coach or a performance test lab, you probably (also) help amateur athletes. Can a 360° metabolic profile help them too?
Most certainly!
Consider a time-crunched athlete who wants to perform at a race or event. With INSCYD, you’re able to create a metabolic profile which shows exactly what the athlete should work on. Here’s how renowned coach Frank Pike helps recreational athletes and age groupers, using INSCYD: How time-crunched amateur athletes benefit from INSCYD.
What’s in it for me? As a coach or lab?
Coach Tollmahawk shares how INSCYD doubled his coaching and testing business, in only 4 months time. Learn how INSCYD empowers (small-scale) coaches & test labs.
PS this INSCYD’s function is what boosts coaching and test businesses most.
"INSCYD goes beyond power analysis and allows us to see what happens in the body on metabolic level at every type of intensity."
“INSCYD helps me to make sure that we make the best possible training program.”
“INSCYD enables us to precisely capture key performance metrics of the energy metabolism of our swimmers”
"INSCYD enables us to take real-world data from testing & training. This saves us time and effort, and refines the quality of our job."
"Thanks to INSCYD, my trainer and I always know where I currently stand and where I can improve my performance."
“I am convinced by the effectiveness of INSCYD to improve performance – it has proven to be a very powerful tool for us.”
“The INSCYD test opened my mind to an entirely new world of training and racing.”
"INSCYD testing helps my coaches to create the best training programs for us."
"The more we can understand how an athlete does what they are capable of doing, the better we can focus on what they need to do to get better. This is why I am happy to partner with INSCYD."
"INSCYD enables coaches to find that missing piece in training, to understand what is going on in the athlete's body and get the best out of them."
“INSCYD looks inside the muscle and body in order to understand what’s happening based on a very limited number of measurements.“
Wrap up
We’ve learned the importance of knowing an athlete’s full metabolic profile before drawing conclusions. If we do so, using the INSCYD performance software, unexpected race results are a thing of the past.
Read Dr Reinout Van Schuylenbergh’s full scientific publication and learn more about the INSCYD performance software via a free demo call.
INSCYD provides a 360° metabolic profile of an athlete:
Clarity on Performance: Accurately measure and track key metabolic markers that limit athletic performance.
Customized Training: Identify the metrics that offer the biggest performance gains and tailor training plans to each athlete’s unique physiology.
Validate Effectiveness: Monitor the physiological adaptations of training programs using clear and actionable data.
For ATHLETES
GET THE MOST OUT OF YOUR TRAINING
Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
Literature
Van Schuylenbergh, Reinout. (2024). Metabolic comparison of a junior and elite cyclist Can a world class junior cyclist beat a multiple Tour de France winner? [LINK]
Bell PG, Furber MJ, VAN Someren KA, Antón-Solanas A, Swart J. The Physiological Profile of a Multiple Tour de France Winning Cyclist. Med Sci Sports Exerc. 2017;49(1):115-123. [LINK]
Rønnestad BR, Hansen J, Stensløkken L, Joyner MJ, Lundby C. Case Studies in Physiology: Temporal changes in determinants of aerobic performance in individual going from alpine skier to world junior champion time trial cyclist. J Appl Physiol (1985). 2019;127(2):306-311. [LINK]
LOEK VOSSEN
Human Movement Scientist | Content Marketing and Education
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