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Old 10-24-13, 02:36 PM   #251
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I would start with lots of sprints. A slight uphill always helps me really keep the power down while not being spun out.

Also try going for the sprints on Spectrum ride or something similar. That part will help you with getting comfortable in close quarters while ramping up/sprinting, and also timing/positioning. Timing and positioning are probably just as important as the actual numbers you put down, if not moreso.

Hitting the weights would probably help too.
Yea, thanks. I've worked on the group sprint part enough that my skill has improved. Usually getting the right wheels to be in the mix with the last 3-4-5 guys, but the raw numbers haven't seemed to move.

That's the part I not had success figuring out on my own, so thought I would take advantage of the free coaching flying around.
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Old 10-24-13, 03:00 PM   #252
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Yep. I usually like to sprint from the valley between two hills. Right when the climb starts to slow me, I nail it. I think that's good for building the strength. Certainly a good idea to sprint on flats and downhills too though, to make sure you know how to produce there.

6x15" sprints, once per week should be plenty. 5' or more between them, as it takes that long before the lactate starts clearing. By the 6th one, you should start to feel a little nauseous from all the work your liver is doing to keep your blood clean. This goes away after a few minutes though.

Also, with a goal of getting a separation, are you jumping from the front, or back a ways? Always better to have a 5mph advantage on the front guys when they first see you. Are you sure you're putting in a maximal effort for the separations? How does the first 5" look compared to your best?
500 meter sprint followed by 1.5 km recovery. Sprints start from almost dead stop.
4 full out sprints (don't even look at power number), 10 minutes recovery, repeat for a second set.

The one thing that I feel has to be defined when talking about sprinting is the type of sprinter you are and the type you want to become.
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Old 10-24-13, 03:07 PM   #253
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500 meter sprint followed by 1.5 km recovery. Sprints start from almost dead stop.
4 full out sprints (don't even look at power number), 10 minutes recovery, repeat for a second set.

The one thing that I feel has to be defined when talking about sprinting is the type of sprinter you are and the type you want to become.
Yeah, those would be good too (but a bit longer than I've done). I'm not sure what your lifting methodology is, but mine was to always be changing things in 3-week blocks, swapping out exercises for the same muscle groups. I think sprints should be done the same way, where you get 4 or 5 favorite workouts, and rotate through them. I guess I do the same with threshold workouts too, ZCI™s for a block, then STUCI for a block, then 2x20 for a block, etc.
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Old 10-24-13, 05:15 PM   #254
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Cleaned up. Let's amp down the personal attacks. One of the nice things about the racing forum is we're generally left alone. But when things start to get too agitated reports happen and we run the risk of losing the latitude we have. Let's try and let it go and move on.

Last edited by gsteinb; 10-24-13 at 05:50 PM. Reason: typo
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Old 10-24-13, 05:38 PM   #255
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Thanks.

Btw sprint discussion has been moved here: http://www.bikeforums.net/showthread...ng-your-sprint
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Old 10-24-13, 05:52 PM   #256
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Yea, thanks. I've worked on the group sprint part enough that my skill has improved. Usually getting the right wheels to be in the mix with the last 3-4-5 guys, but the raw numbers haven't seemed to move.

That's the part I not had success figuring out on my own, so thought I would take advantage of the free coaching flying around.
Over unders are a classic criterium racer workout. They won't develop the jump but they will definitely push up the sustainable sprint power.
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Old 10-29-13, 02:05 AM   #257
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Old to racing, sucked at discipline, found a reason to at least get motivated. Goal: beat the socks off a rider who's head quadrupled in size. Training started a few days ago. Tips welcomed (he races mostly crits)
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Old 10-30-13, 08:34 AM   #258
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Old to racing, sucked at discipline, found a reason to at least get motivated. Goal: beat the socks off a rider who's head quadrupled in size. Training started a few days ago. Tips welcomed (he races mostly crits)
will that kind of motivation be sustainable for an entire season for you?
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Old 11-09-13, 05:55 AM   #259
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Maybe not but I hope by then I'm fit enough to just keep going with it. Plus so far it's helped me stay focused and not overeat so even if tomorrow this "motivation" ends, it's already helped.
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Old 11-11-13, 09:39 AM   #260
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2013 recap:

- Walburg: 6-7 miles out; caught at bottom of final hill (300m from line?) DFL
- Tour of New Braunfels: pack finish. Could get off the front, but couldn't stay there.
- 9th State TT Champs C3 58:12 40k
- 2nd @ Driveway Crit 700m attack, one guy OTF from a break. C3/4
- 11th State Crit Champs C3 - pack finish
- Tyler Stage Race: 5th overall; pack finish crit; 4th TT; pack finish RR
- Fville Stage Race: 9th overall; pack finish RR2; 11th TT; pack finish RR1
- Copperas Cove: Pack finish. 2 OTF winning break missed.
- Lago Vista: RR1: missed break of 15, attacked 3 miles out to solo for 16th. RR2: pack finish - few guys OTF for winning break.


So, looks like there's a pretty even split between breaks winning and everything staying together. Almost every result was a teens placing.


2014 goals: continuing with my trend - focus on Stage Races. specifically Fayetteville. in spring, then State TT in June. I would like to podium Fville and/or State TT.
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Old 06-16-14, 01:35 PM   #261
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Bump.

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Teton, glad you asked! I've been thinking lots about goals for 2014 lately. I guess we all have..

In no particular order..

1) Take the overall in the 2/3's for the Red Kite Crit Omnium (was tied for 3rd this year)

2) Win the cat 2 Cascade crit (was top 10 this year)
a) hang with the pack (is there even one?) in the RR stage at Cascade

3) Win the cat 2 San Dimas crit
a) Don't give up and get dropped on the last time up the climb in that RR

4) 10+ more upgrade points towards cat 1

Stretch goal: Win San Rafael p/1/2 crit.. ok maybe just a podium.
1) 7 races in, and I'm in the lead.. so far, so good.

2) we'll see in about a month.

3) Winning that crit did not happen.. I did complete goal 3a though, made the main group in the RR.

4) This one is definitely in the bag.

Stretch goal: lol we'll see about that one

Sometimes when I read my goals I think I need bigger/better ones!

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I will learn to trackstand.
Are you working on this dude??? I'll coach you.
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Old 06-16-14, 01:50 PM   #262
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Upgrade points in each of my first 4 races, podium in at least 2 of them.

Done!
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Old 06-16-14, 01:58 PM   #263
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Might be too ambitious, but here goes:

-Train before the racing season starts - done
-Win a race - done
-Podium 4 times - done
-Get some Cat4 teammates/Help a teammate win a race - nope...have had a teammate or two in a race, but it's been limited at best
-Accumulate enough points to move up to Cat3 - done (this was a stretch goal for me)
-Enjoy racing - hit or miss on the given race
Forgot all about these...well, not too bad, I suppose. Still some time to check that last one.
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Old 06-16-14, 02:03 PM   #264
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I'd like to not get dropped like a hot rock at Nevada City.
I got dropped, but not like a hot rock. So I will consider that goal accomplished.
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Old 06-16-14, 02:07 PM   #265
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Just to get something on paper as written goals are much more likely to be achieved:

Podium first 4 races of the year in the 3's assuming same races as last year-flatish and nasty weather which both suit me yepp
Become a factor at the weekly 1/2/3 training race. A lot of stronger riders show up to this race so it is a good test. yepp
Get a TT bike and get consistent results on it. Bought one, now most of our stage races don't allow them
Get cat 2 upgrade(before Capital state race which in the middle of June would be awesome and very doable) yepp
Score points in a p12 crit-stretch goal
Get my brother into cycling and do some type of event with him. He lives in LA so this might be a tough one.
Thanks for bumping this back up @mattm. Looks like I've checked most of mine
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Old 06-16-14, 02:10 PM   #266
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I got dropped, but not like a hot rock. So I will consider that goal accomplished.
I would imagine most everyone gets dropped in that crit!
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Old 06-16-14, 02:13 PM   #267
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Yeah, pretty much. It's a when, not if. At least for me.
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Old 06-16-14, 02:33 PM   #268
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Are you working on this dude??? I'll coach you.
coaching accepted! I have 5.5 more months!
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Old 06-16-14, 02:56 PM   #269
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Return to 2012 form.
Rehab my shoulder so that it is a non factor.
Win more races than 2013.
Close.
Done.
Tied.
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Old 06-16-14, 03:27 PM   #270
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I should have set better goals. Maybe I did somewhere and can't find them.

Would have been to win a 3s race. Upgrade. Not lose too badly.

I failed to win a 3s race, I did upgrade, and I have since won and places in a couple 2/3s races.
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Old 06-16-14, 03:54 PM   #271
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Outlandish Goals
-cat 2 upgrade (i have one point)
-win a 35 +123 race in the NCNCA (pretty much everyone else would have to crash)
-somehow hit 1300 W on my power meter (max was 1050 once)

Stretch Goals, but possible
-podium San Rafael Twilight (i guess this is almost everyone's goal) in 35 +3/4 (7th this year)
-then finish the 35+123's at the same event (survived 30 minutes)
-win a race (6 top tens in 3/4s and one podium...it could happen)
-not crash (2013 crashes = zero)

Likely Goals
-join a team

Peformance goals
-arrive at 2014 at 165 lbs instead of 185 lbs like 2013 (currently at 171 despite being in italy for 3 weeks)
*Cat 2 upgrade (i now have 8 or maybe 9 points) so it probably wont happen this year, but i could make further progress. it could happen next year thanks to the new non-expiring point clause
*winning a 35+123 race - not likely to happen
*1300w - i really dont care about that anymore. but i did make a personal best 20 min and 40 min NP. in fact its a number back when i was racing around with a 250-260 NP that i didnt think possible for myself

*podium San Rafael - TBD/end of july
*win a race - (yes x 2)

on one hand i have won two races (smaller races) and about a month ago i was in the best shape cycling-wise of my life. On the other hand, i've sorta come to grips with the reality of how i hard i'm gonna have to grind to get these upgrade points (not just within the race, but in training). seeing as how i am a racer with no particular strengths other than a willingness to attack and several weakness (no sprint/cant climb). its kind of a daunting thought. i so envy the guys that can hide for 98% of the race and peek out of the crowd at the end for a podium

and i have a touch of mid-season burnout having raced almost continuously since January

Last edited by save10; 06-16-14 at 04:00 PM.
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Old 06-16-14, 03:58 PM   #272
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two other thoughts

MattM is pretty much gonna win the BF racer of the award barring some sort of upset. I'm pretty sure there is a jersey that comes with that.

what ever happened to Jandro?
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Old 06-16-14, 04:20 PM   #273
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two other thoughts

MattM is pretty much gonna win the BF racer of the award barring some sort of upset. I'm pretty sure there is a jersey that comes with that.

what ever happened to Jandro?
I wondered that recently as well. Last I recall, he was posting about rock climbing. Which, having done in the past, is very addicting and we may have lost him to the chalk dust and massive forearmed crowd.
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Old 06-16-14, 04:23 PM   #274
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*winning a 35+123 race - not likely to happen
Did you join a team? This is the best way to win a race in the upper cats. Teamwork can really help out in so many ways that it opens the door for you to work harder and maybe make a break that sticks or have to lay it all on the line knowing that teammates are helping you do it and you win for them. I have often found the extra motivation to hold a wheel based on the fact that a teammate suffered to allow me to be there.

As for me, I did not post my goals, but since it hasn't happened yet ... I want to pull on a USA jersey after a winning any event at nationals this year. As I have never done this, if I can do this, I shall consider the year perfect regardless of the other races.

For my outlandish goal, I want to set the hour record for Alpenrose which is currently just under 45 km.
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Old 06-16-14, 06:25 PM   #275
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I wondered that recently as well. Last I recall, he was posting about rock climbing. Which, having done in the past, is very addicting and we may have lost him to the chalk dust and massive forearmed crowd.
I think @Jandro was ill for a bit, fell off the bike wagon, but is riding again. I still have MtG cards for him if he ever ventures south, too!
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