Originally Posted by
patentcad
• 'Bullets'. Those are short intervals. 1 minute intervals at 300-400 watts (you try to keep the PM @ 400 but that's tough) with 1 minute rest periods, go again immediately, repeat 5x, do 2-3 sets of those. Then I do 3-4 minute hard intervals all the way home. It's the short, HARD intervals that most closely approach what you need in racing. If you can't respond to a 1-4 minute surge, you're gone. Longer intervals are necessary of course, but it's the shorter ones that give you the basic ability to hang on.
I tried this after departing from the back of the group for another visit to Offthebackastan today. It's hard. Really hard.
I'm not very good at keeping the power up on the downhill bits and most of the local rides are rolling terrain. I think I'll go suffer in the basement.