Making Shift Happen

220. Why VO₂max Isn’t Everything for Cyclists

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Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.

You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder.

✅ What You’ll Learn:

  • What VO₂max really is (and what it isn’t)
  • Why lactate threshold and FTP are better performance predictors
  • The science behind durability and how to train it
  • How strength training improves cycling economy and fatigue resistance

    • 🧠 Research References:

    1. Joyner & Coyle (2008). Endurance exercise performance: the physiology of champions. https://doi.org/10.1152/physrev.00047.2007
    2. Faude et al. (2009). Lactate threshold concepts: how valid are they? https://doi.org/10.1007/s00421-009-1293-x
    3. Maunder et al. (2021). Durability in endurance training: from theory to practice. https://doi.org/10.1136/bjsports-2021-104098
    4. Rønnestad & Mujika (2014). Optimizing strength training for running and cycling endurance performance: A review. https://doi.org/10.1519/JSC.0000000000000409

      5. To learn more about strength training, check out these episodes:

      • 197. The Surprising Side Effect of Strength Training
      • 191. How to Create a Strength Workout
      • 170. 7 Things to do to Reduce Soreness from Biking + Strength Training
        • #ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, August 4, 2025!

        #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

        • 3 strength workouts (1 is optional), including some cardio finishers for some fun!
        • A bike intervals session + advice on what other rides or cardio sessions to fit in.
        • A comprehensive mobility plan to help you relax and stabilize your biking muscles.
        • You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
        • Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
        • A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
        • All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

          • You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

          You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

          Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

          Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

          #Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!

          WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

          • Learn how to fuel yourself effectively in your day-to-day life.
          • Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
          • Learn how and when to eat more or less food, and what foods are best for active people like you!
          • Become a meal prepping pro, without spending hours in the kitchen.
          • Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
          • Regular video chats with the group to build community and learn from one another!

            • Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

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            Making Shift HappenBy Jen Kates with Shift Human Performance
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