anaerobic endurance question
This question relates to building my anaerobic endurance because I am interested in racing (in the indefinite future). I have the Polar CS100 and have placed my recent LT at 168-169 bpm. I generally put in roughly 4-10 hard hours per week on the bike (indoor and out--weather permitting), although this by and large depends upon work. I have read many interesting posts regarding HR and LT training but have a question relating to a hilly 40m race and a shorter 10m TT.
Given the fluidity and relative disorganization of the group in cat 5 races, it seems as though riders work within their areobic zones untill a surge/breakaway happens when they then push up/beyond their LT or well beyond for sprints and then recover midstream.
So, while in a 40m flat race (I live in Chicago) in what HR zone (and where in that zone) does one spend the bulk of their race time (low-mid-high aerobic, anaerobic)? In another situation, for say a flat 10m TT, should one maintain slightly below--at--or well above LT? Finally, how long should one ideally be able to maintain HR @ > LT?
I'd appreciate any anecdotal answers from those with experience, like % of time in particular zones. I fully understand that racing is not a scripted or formulaic event, but it is technical and I am looking for ballpark answers to satisfy a fast fred looking to race someday.
BTW: These questions may be answered in training books such as Friel's, and I have ordered it, but the more BF posts I read, the more these questions bug me.