What Makes A Pro?
We often forget the physiological make up of riders when we talk about sprinters, time trialists, “big diesels”, domestiques, climbers and roulers. Fundamentally though they are all very highly aerobically fit and these specializations are secondary. Just to survive a classic or any road stage of a grand tour requires aerobic traits equal to that of the best athletes in the world.
The key components include:
VO2Max
the maximal volume of oxygen the body can use to produce energy (upwards of 5.5L/min or 75ml/kg/min, and more for winners e.g. Greg Lemond recorded 6.2 – 6.4L/min and 92-94ml/kg/min depending on training state).
OBLA or lactate threshold
This is the onset of blood lactate accumulation, so above this exercise is limited by increasing levels of lactate and hydrogen ions, causing the rider to eventually slow. Pros are anywhere north of 5w/kg at threshold and 5.5+w/kg for G.C. contenders. FTP is an estimate of lactate threshold.
Aerobic efficiency
The amount of power produced for a certain level of VO2 (volume of used oxygen) e.g. if a rider produces more power at a particular VO2, they are more efficient.
Aerobic capacity
The maximal amount of physiological work that a rider can do as aerobically (read this how hard and how long they can work aerobically).
Anaerobic capacity
The amount of work performed in one anaerobic effort.
Anaerobic effort repeatability
The ability to repeat and recover from several anaerobic efforts. Bike racing’s forgotten component is the dozens of short efforts to hold a wheel, exit a corner or bridge a gap – all of these take their toll and need to be recovered from.
Specialization
While the riders specialist trick (e.g. Van Der Poel’s burst of power on a climb or Cav’s sprint) help them win races, they all possess the aerobic components in abundance. Just compare the physique of Cavendish and a track sprinter and you’ll know what I mean!
