Training & Nutrition - Getting "Popped"

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spinner5339
12-02-06, 01:21 PM
In a crits race I could normally stay with the bunch but yesterday there was a smaller group in the race. I got dropped as there were more surges than I was used to. I check the heart rate graph after the race, I was very much in the red a few times. 188 hr (max 196). How do you train for this? Interval work?

grebletie
12-02-06, 01:59 PM
Interval work to get ready for the surges for sure. I'd also recommend adding some tempo riding. For me, that helped a lot in priming the aerobic engine. Your goal should be to raise you aerobic ability so that you aren't forced to go into your red zone that often.
DannoXYZ
12-02-06, 02:37 PM
Depends upon what went first when you got dropped, your aerobic system or your legs? Looks like in this case, it was your heart&lungs. How did your legs feel at the time? If they felt fine, then use bigger gears next time. This will stress the legs more and the aerobic-system less. This is where having a straight-block cluster comes in handy as you can adjust leg-effort in 5-rpm increments.

Training with short intervals & sprints will work on the legs. Longer intervals, tempos and long hillclimbs will help with the cardio system.