On the professional spectrum those would be sort of low/medium/high yes. Or from what I’ve understood, 0.6 is already a bit towards the high side actually. A great example is, what does it takes to win an event like a single-day spring classic. That would be a medium sort of profile. And again, from my understanding, the “benchmark” for that spring classics specialist might be 0.5 or so. And similarly, for draft-legal triathletes.
0.3 seems very achievable for normal age-groupers. I started using these concepts in my coaching and in my own training roughly a year ago, and now that I have data from some of my athletes for whom I’ve tried to lower VLaMax, I can see that several of them, and also myself, are right at that 0.30 mark. Both front- and midpack triathletes.
I currently don’t coach anybody specialising in draft-legal triathlon, so I’ve never really tried to increase VLaMax for anybody, but my understanding is that it would be much more difficult to increase VLaMax, it is tied in so much to muscle fiber distribution which is to a large extent genetic, so I’m pretty sure no matter how much I tried to change it I might personally get to 0.6 at best. Dan Lorang also has talked about this in the context of jumping back and forth between draft-legal short course triathlon and long course non-draft. It’s very possible to have great success when moving up the distance to long-course if you train right. Lowering VLaMax takes work, but it is quite achievable. But if we have somebody who focuses on Ironman for 3 years and then wants to go back to Olympic distance racing, that is much more difficult, and they might not be able to race the same way they used to.
Thanks, haha. Very slowly getting better. Trust me, had I been training I would not have been hanging out on the forums here as much this last week. It’s been interesting to experience what it’s like to have some spare time