So in tonight's training crit I did the exact opposite of last week and started the race out in the front of the pack...I led out the first 2 laps thinking there are plenty of people faster than me and they will pass me. Nope....they were happy just sucking my wheel. So I dropped back after the 2nd lap because frankly i'm not strong enough to pull for 20 minutes. Hung on with the pack for another 10 minutes and then promptly got gapped and I was done. Got lapped on the last lap at the finish line just like last week!
Things i've noted, I'm good for the first 12 minutes and then I blow up....so if there are any 12 minute TT i'm golden I need more practice bridging gaps when i'm tired. I don't feel like i get enough power with my compact crank and an 11-23 cassette, the leverage doesn't feel right.
Any more advice would be great. I greatly appreciated the advice I received last week about doing a proper warm-up.
Warm up this week:
Avg. Speed. 15.7 (would sprint a lap and then relax for 2 laps)
Max. Speed. 29.3 mph
Avg. HR: 149 (this needs to come up as race pace was 165 bpm)
Max. HR: 181 (This needs to come up also)
avg. spd: 20.1
max speed: 27.5 (my sprint is much faster I just don't ever seem to be in place to sprint)
Avg. HR: 165 ( this can come up)
Max. HR: 191 (187 bpm last week, this is the highest i've hit this year but have yet to be in a sprint I hit 196 last year but it was because I was 260 lbs)