"The 33"-Road Bike Racing - I can tt, but...
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04-01-07, 07:30 PM
I eventually get dropped in every crit/RR I enter.
My legs feel strong this year, but my cardio is lacking.
What do I need to do as far as training to let my cardio catch up a bit?
Slow long distance? Intervals?
Duke of Kent
04-01-07, 08:00 PM
You can TT. Good. You have a pretty high FT.
My guess is you're getting hurt in the 30second, 1minute, 5 minute areas. Really high intensity stuff. The explosions at the front of the field, and then the guys in the middle and back trying to play catch up, with some getting spat out the back.
So, what do you need to do, if this is the case?
Great workout: 1min hard, 1min off, 2min hard, 2min off....1-2-3-4-5-4-3-2-1. A pyramid of pain. Not sure what you use to monitor your efforts, but a HRM or PM work wonders in this area. You want to make it to the 5min interval without blowing up. Then, if you explode on the second 3min interval, well, call it a day. As long as you learn the limit and can approach it accordingly, you'll get faster. I generally like to try to pop myself at the end of the second 2min interval, and then try to go ALL OUT on the last 1min repeat.
Yep, painful intervals. The thing with crits is just surviving the 20-30 seconds peaks of speed, then rest for the next few minutes, then do it all over again until the last lap or two when things pick up steadily until the sprint.
1 minute on 1-2 minutes off really helped me, working my way up to 4-5 minutes.
04-01-07, 08:38 PM
+1 to intervals.
No more than one workout in a given zone per week. I like to do 15s sprints, 1 minute intervals, and 4 minute hill repeats each week. If I only get one of those, I never, ever miss my 1 minute interval workout.
Varying the recovery is good too. I do my hill repeats with just 1 minute recovery (4 on, 1 off). My 1 minute intervals are usually full recovery, but it's good to go equal time sometimes as well.
duke_of_kent's pyramids are a great workout, but you have to watch it and make sure you don't burn out from all the suffering if you do that workout frequently. Some people enjoy or tolerate pyramids, but they aren't for everyone.
That said, another great pyramid for crits is a sprint pyramid: 6 minutes of hell -- 5s on, 5 off, 10 on, 10 off, 15-15, 20-20, 25-25, 30-30, 25-25, 20-20, 15-15, 10-10, 5-5. Each sprint is absolutely 100% -- DO NOT PACE YOURSELF -- just explosive, from the drops, crank-bending, trying to rip the cleats off your shoes and break something.
I've never had the motivation to do more than one sprint pyramid. I usually only have the motivation to do a handful in an entire season. They really, really hurt.
04-01-07, 08:55 PM
04-01-07, 10:03 PM
I have the exact same problem. My 20' power is very good so I feel confidant about TT'ing. However, I get dropped in every crit and usually fall off about 50% of the way through the RR's. My power profile, not surprisingly, shows a very distinct upward slope. My 5' power is ok, but the 1' and 30" is not very high at all.
I know of one guy who's FTP power is huge, like in the CAT2 range, but who is having a tough time getting out of the 4's. It's for a similar reason, his sprint and anything up to about 1' power really suck. So he has to work on that...
04-02-07, 04:33 AM
You can also try to find group training rides that keep you in the red zone alot. There's a local team ride here that sprints up every hill and pushes hard over every top to the next one. It basically doesn't give you any time to recover and I'm pretty much dying the whole ride - which is exactly what a crit is like.
I have a hard time riding solo, which means the only organized intervals I do are sprint intervals in front of my house.
edit: assuming you do a fair amount of group rides, another thing I've noticed is that 80% of the people just sit in the whole way. Get out into the wind, attack(if it's that kind of ride), win the sprints & take some strong pulls.
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