i've heard & read alot about alot of different intervals in this forum and they seem to be the main topic of discussion. but, i have a question about 'off-the-bike' training. i've been reading alot about plyometrics. my question is this: how much benefit do plyometrics have in relation to overall cycling & racing? i know with, for example, football players, plyometrics help with speed & explosiveness. do they have the same effect with bicycle riders? would they be a good off the bike training excercise?
my other question is this: i recently rode my first century. rode about a 5hr ride. i'm disappointed though, because i couldn't hang with the lead group. they dropped me right before the turn-around. talking to some fellow riders, they said that my problem was the 'yo-yo-ing' i seemed to do alot of. which i will admit was probably my biggest problem. but also my lack of a good 'base.' what exactly constitutes a good 'base?'
my other question is this: i recently rode my first century. rode about a 5hr ride. i'm disappointed though, because i couldn't hang with the lead group. they dropped me right before the turn-around. talking to some fellow riders, they said that my problem was the 'yo-yo-ing' i seemed to do alot of. which i will admit was probably my biggest problem. but also my lack of a good 'base.' what exactly constitutes a good 'base?'