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No amount of saddle time will alter this proportion, Dugas says, but you can train your body to use both muscle types better. Put in enough base miles, for example, and your fast-twitch fibers develop more mitochondria the structures in cells that produce power and become more resistant to fatigue. Another factor that can respond to training is your aerobic capacity, or muscular endurance, often measured as VO2 max. Muscles respond to endurance training by developing a greater capacity to produce energy again, by making more mitochondria , says Neal Henderson, director of sports science at Boulder Center for Sports Medicine, in Colorado.
Endurance training also improves your heart's ability to pump blood to the muscles and helps them use oxygen more efficiently. The extent to which you can expect to improve it depends partly on your genes: A recent study in the Journal of Applied Physiology linked specific genetic markers to greater increases in VO2 max. But your fitness level matters, too. A cyclist with average talent, who hasn't been training at a high level, might see a VO2 max increase of 20 to 30 percent after training, regardless of his genetic blueprint, while a naturally gifted athlete or one who starts with a high VO2 max might improve only 10 percent. Another measure of endurance capacity that's much more trainable is lactate threshold, says Frank Overton, head coach and owner of FasCat Coaching in Boulder, Colorado.
It marks the point at which you cross from comfortable aerobic riding into the red zone. One physiological trait that's ruled mostly by your DNA, however, is your ability to produce power. In general, more muscle mass means more power, but it's not quite as simple as that. The amount you can produce is directly proportional to how much muscle fiber you have and how much of it you can activate at a given time. For reasons that scientists still don't entirely understand, some people are able to activate a higher proportion of their muscle fibers than others.
Training can only incrementally increase this. Sometimes what deters people from a certain type of riding is a deficit of skills, not talent. And regardless of what your limiting factor is, don't assume you've hit your apex simply because you ride a lot, Dugas says. Training regularly is not the same as training with purpose. When Catherine James came to Dan Shelby, she had little experience at crits.
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