Advertise on Bikeforums.net



User Tag List

Results 1 to 11 of 11
  1. #1
    Junior Member
    Join Date
    Apr 2007
    Posts
    5
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    seasoned riders . . . help?

    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

  2. #2
    pan y agua merlinextraligh's Avatar
    Join Date
    Aug 2005
    Location
    Jacksonville
    My Bikes
    Wilier Zero 7; Merlin Extralight; Co-Motion Robusta; Schwinn Paramount; Motobecane Phantom Cross; Cervelo P2; Motebecane Ti Fly 29er
    Posts
    27,109
    Mentioned
    6 Post(s)
    Tagged
    0 Thread(s)
    You need to do some really hard bleed from the eyeballs intervals. One day a week do 1 minute maximal effort intervals, would be a good start.

  3. #3
    Senior Member zimbo's Avatar
    Join Date
    Feb 2006
    Location
    North Carolina
    Posts
    2,040
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I doubt that the pace was too high for the entire race. What probably happened is that the pace was erratic and you have not trained yourself to recover from the short high intensity efforts that typify racing. You need more anaerobic fitness but that comes from doing interval efforts above threshold rather than lifting weights.

    --Steve

  4. #4
    Theodore Roosevelt's idol TheKillerPenguin's Avatar
    Join Date
    Sep 2004
    Location
    Vagabond
    My Bikes
    Affirmative
    Posts
    8,984
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by merlinextraligh
    You need to do some really hard bleed from the eyeballs intervals.
    or nose.
    Masochism is a training adaptation.

  5. #5
    Senior Member
    Join Date
    Oct 2005
    Posts
    5,426
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Try to ride with a group as much as possible, in addition to the good advice above. Being able to see the dynamic of the pack in a race is really important. You can position yourself to be in the right place at the right time so you conserve the most amount of energy. It takes a lot of experience to acquire this skill. The first thing to master is looking ahead, not having your attention glued to the wheel in front of you.
    Il faut de l'audace, encore de l'audace, toujours de l'audace

    1980 3Rensho-- 1975 Raleigh Sprite 3spd
    1990s Raleigh M20 MTB--2007 Windsor Hour (track)
    1988 Ducati 750 F1

  6. #6
    S.D.M.F. BlessedHellride's Avatar
    Join Date
    Apr 2006
    Location
    MN Chapter
    My Bikes
    Scott Speedster S1, Research Dynamics MTB
    Posts
    584
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by TheKillerPenguin
    or nose.
    You should have posted your pic again.
    "you can never get too low when you're so damn high, on the blessed hellride"

  7. #7
    Geosynchronous Falconeer recursive's Avatar
    Join Date
    Sep 2004
    Location
    Sacramento, CA
    My Bikes
    2006 Raleigh Rush Hour, Campy Habanero Team Ti, Soma Double Cross
    Posts
    6,312
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I doubt that I could do much more than 22 miles in an hour. But I usually do ok in races. As others have said, your endurance is fine. You need acceleration.
    Bring the pain.

  8. #8
    NorCal Climbing Freak
    Join Date
    Feb 2006
    Posts
    872
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Sounds like you can handle the pace, but like others have said, it's the accelerations that kills you. That's pretty common, especially if you haven't worked on your VO2 max or anaerobic systems.

    Add two types of intervals to your training routine, and you should find that sticking with the accelerations to be easier. As others have said, the speed at which you get dropped isn't the speed that the pack maintains.

    Short 30 seconds to 2 minute anaerobic intervals should be of use, in addition to 3-7 minute VO2 intervals. The first are designed to increase your anaerobic work capacity (AWC), and improve your ability to recovery from anaerobic efforts. The second is designed to increase maximum oxygen uptake, and you should find it helpful when the pack accelerates for a couple minutes of hard riding.

  9. #9
    Peloton Dog patentcad's Avatar
    Join Date
    Nov 2005
    Location
    Chester, NY
    My Bikes
    2013 Scott Foil, 2009 Scott Addict R2, 2008 Cervelo P3 TT bike, 2008 Motobecane Fly Ti Hard Tail MTB
    Posts
    55,927
    Mentioned
    16 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by Jebstrosity
    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
    Cypress, tell him how to incorporate a nice Yellow Line Violation here.

  10. #10
    Junior Member
    Join Date
    Apr 2007
    Posts
    5
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    thanks guys, I really appreciate your input. I regularly do repetitions of 20secs high intensity/20secs easy spinning with ~2min recovery between sets. I have not thought of doing sustained high intensity intervals for more than a minute much less 2 minutes so I guess there's my problem. How do you guys do this type of workout? like how many sets and how many minutes of recovery between them? Thanks again.

  11. #11
    NorCal Climbing Freak
    Join Date
    Feb 2006
    Posts
    872
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Jebstrosity
    thanks guys, I really appreciate your input. I regularly do repetitions of 20secs high intensity/20secs easy spinning with ~2min recovery between sets. I have not thought of doing sustained high intensity intervals for more than a minute much less 2 minutes so I guess there's my problem. How do you guys do this type of workout? like how many sets and how many minutes of recovery between them? Thanks again.
    That's definitely your problem. 20 seconds of intensity is a sprint level workout. Though if you had a powermeter, 30 seconds on and 30 seconds off makes an interesting threshold workout. But that's neither here nor there.

    Basically, for short 30 seconds - 2 minute anaerobic intervals, you want to complete the interval at an almost all out intensity. But not so hard at the beginning that you can't complete the interval at the prescribed intensity. Combine the intervals with periods of equal rest. Some people like to shorten the rest periods to more closely mimic racing, when rest very rarely comes when you want it to. Another nice workout, mentioned elsewhere, are pyramid intervals: 1-2-3-4-5-4-3-2-1 - with each number representing the length of the interval.

    Someone else will probably chime in with something more coherent. I probably didn't do a good job at explaining how to gauge correct intensity. If you live in a hilly area, find a hill that takes a short time to climb, and you can do them there.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •