workouts for 5 minute power?
I have a history of getting dropped in races during the first big power surge, say 10-20 minutes into the race. This happens on flat road. I estimate the surges are around 5 minutes. I can hang for about 2 minutes. My endurance is fine because I can keep the pack within sight working with other stragglers. I feel if I can just survive the initial surge I could hang with the pack during the "rest" intervals. Are there any workouts to train this duration other than the obvious, ie. 5 minute intervals? Is it better to start with short intervals at high intensity and increase the time or to hold the time constant at 5 minutes and increase the intensity? or both? Thanks for any feedback. Bill H.