Fuelling your VO2 block

You're in the middle of a VO2 block, the training we all want to bang out, and suddenly you are struggling to finish your final interval. What happened? There is a direct correlation, when trying to push hard, between sugar in and wattage out.

Taking that extra gel can make all the difference. Riders have felt it firsthand. One week, a rider will not be able to complete the full set of intervals without fading. On being told to take an extra gel that rider is then able to complete the full set, maintaining their wattage and cadence.

Doing VO2 is about fuelling your efforts and you will want to maximize your calories in. You will want to push the limit of what is comfortable on your stomach. It is worth trying different products and finding ones that work for you. Drink mix and gels are a great way to get the sugar in quickly, aiming for roughly 300 calories/hour.

If you are doing your VO2 first thing in the morning be sure to take in your sugar during the warm-up. A high caloric drink, such as the Infinit Ride, is great for this. Followed up by one, two, or maybe even three gels across the workout.

We need to eat according to our training. VO2 training is not the time to be fasting, doing time restricted eating, or going low carb. It won’t work.

Keep track of what works for you to maximize getting those calories in. Take that information and turn it into a fuelling protocol that you will use on race or event day. Another thing checked off your preparation list that will help reduce your anxiety.

Don’t be shy. Fuel up for your VO2 work. It will only make your intervals better and consistent.