so in a recent race, I got dropped like an anchor into an abyss of agony and endless torment. the pace was just too high. on my own, maintaining 21-22mph for an hour is no big deal but if I try to maintain even just a slightly higher speed I cry. clearly this is insufficient for racing. my question is then, what type of workout do you guys think is more beneficial to increasing the pace your able to maintain without going over your threshold:
and suppose you only have three days throughout the week to work on this specifically b/c intervals take up the other days.
a) 1day workout at threshold and 2days tempo
b) 1day tempo and 2 days at threshold
c) both wrong you noob
Do you guys think I need more muscle or better aerobic capacity? I realize I need to work on both of course but right now I focus mostly on aerobic capacity, and I'm wondering if I should focus a little more on strength. Thanks