Go Back  Bike Forums > The Racer's Forum > "The 33"-Road Bike Racing
Reload this Page >

Need advice with a limiter: Pulling in a paceline or group break away

"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

Need advice with a limiter: Pulling in a paceline or group break away

Old 04-29-10, 04:13 PM
  #1  
Gios78
Member
Thread Starter
 
Join Date: Mar 2010
Location: San Antonio, Texas
Posts: 47
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Need advice with a limiter: Pulling in a paceline or group break away

I structured this workout to work on bridging gaps and the surges that killed me during my first race. Right now during Tuesday Night Worlds I have no problem with surges and bridging. But I can't sustain high speed when it comes to pulling at the front of group or in a breakaway attempt. What I hate is when I bridge to a break away group, but I'm unable to pull for any amount of time because I bring the pace down. So, I'm forced to suck wheels when I'd really like to help.

My current 3 week cycle looks like this:

M=easy 45 min
Tu=Pyramids(3min,[10sec sprint/10sec easy/10 sprint], 2 min[], 1min[], 1min[], 2min [], 3 minj []) x 3 with 5 min rest in between sets. 20 min warm up and 20 min cool down
W=rest off bike
Th=same as Tue
Fri=sprint workout (5x1min) x2 with 5 min rest in between sets. Then easy 60-90 min. spinning
Sat= Group A ride, usually 60-70 miles
Sun=I try to to ride an easy 30-40 miles but sometimes get suckered into another fast group ride.

Any advice on workouts or tips I could do would be appreciated.

Thanks
Gios78 is offline  
Old 04-29-10, 04:44 PM
  #2  
gwchem
Senior Member
 
Join Date: Sep 2008
Posts: 104
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Your workout plan appears to almost entirely revolve around sprinting, short intervals, and group rides (which are a lot of sprinting and short intervals) with some easy riding tossed in. I'm not really an expert at this stuff, but could guess that most people are going to say you're doing too much high intensity short interval days, and not enough work at or around threshold. Why don't you try changing tuesday and thursday to 2x20 minute intervals, and stick to Sunday being an easy day. Try that for a month and see if it helps.
gwchem is offline  
Old 04-29-10, 05:01 PM
  #3  
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Posts: 15,340
Mentioned: 143 Post(s)
Tagged: 0 Thread(s)
Quoted: 1060 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Just keep riding, keep racing, and things will get easier.

Your training plan won't hurt, but a bigger FTP might actually help you be more rested when it's time to pull, and give you more energy for the end too.
__________________
cat 1.

my race videos
mattm is offline  
Old 04-29-10, 06:06 PM
  #4  
aicabsolut
Senior Member
 
aicabsolut's Avatar
 
Join Date: Dec 2006
Location: Washington, DC
Posts: 1,505

Bikes: 2006 Specialized Roubaix Comp

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
+1 to a day or two of long intervals around threshold
aicabsolut is offline  
Old 04-29-10, 06:09 PM
  #5  
superdex
staring at the mountains
 
superdex's Avatar
 
Join Date: Mar 2005
Location: Parker, CO
Posts: 4,190

Bikes: Javelin Boca, Spesh Crux

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 239 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Your pyramids are too short? try longer over/unders --1min on, 2min off. I also agree longer rides at LT (the 2x20 etc) ....
superdex is offline  
Old 04-29-10, 06:45 PM
  #6  
ridethecliche
Village Idiot
 
Join Date: Jan 2007
Location: Bahstaaaaan
Posts: 20,247
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by superdex View Post
I also agree longer rides at LT (the 2x20 etc) ....
This.

Boost your ftp.
ridethecliche is offline  
Old 04-29-10, 06:49 PM
  #7  
ZeCanon
Writin' stuff
 
ZeCanon's Avatar
 
Join Date: Feb 2007
Location: Boulder, CO
Posts: 3,784
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
It's all about threshold.
ZeCanon is offline  
Old 04-29-10, 08:09 PM
  #8  
carpediemracing
Super Moderator
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,087

Bikes: Tsunami Bikes

Mentioned: 33 Post(s)
Tagged: 0 Thread(s)
Quoted: 260 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Try Ze's 5 min at 105% x 5.

It's FTP you need. I need it too. When I get in breaks and try and pull guys yell at me for going too slow.

cdr
carpediemracing is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.