1 - Mass start races are highly variable, jumpy, jittery, and a little like QM. I can see this randomness even from riding with groups recently - comfortably low power in sections followed by huge surges in other segments. My problem - dealing with the surges.
To handle these types of surges where power goes way over FT, what would you suggest?
a - Non-isopower work (ala 15s on/15s off microintervals)
b - Dedicated L6 training for the surges
c - Dedicated L5 training for the 5-10 minute climbs
d - More L4 training to raise FT, it is an aerobic sport after all.
My guess so far is D (boost FT with more L4) and that being able to handle the surges, lots of them that is, is more an aerobic issue than anerobic - assuming I am able to generate the 1 & 5 minute power required to hang with the pack. I figure as one goes through AWC that the hard efforts rely even more on aerobic sources, hence boosting aerobic fitness bodes well.
Opinions on this?
2 - A related question from the above and speaking of crits more specifically - it looks to me that there is a different pattern here than in other types of rides. I looked up some of the Coggan studies for Quadrant Analysis and can see the pedal speed/force plots are quite different than in other rides (like 40k TT's, or trainer isopower stuff).
This is from Andrew Coggan's page where he shows a plot of a typical flat criterium. The obvious attention getter: tons of high velocity pedaling, some at high force, some at low force.
(Besides the obvious bike handling & tactics angles) what is key to crit training from a physiological/metabolic standpoint?
a - Riding/training sessions which mimick the QA diagram above (specificity)
b - Better aerobic base (power - raising FT)
c - both?
d - other?
Seems to me that yes a 45-50 minute crit is overwhelmingly an aerobic event. That makes a good case for building a better aerobic base. I have to think though that high force/high velocity pedalling is going to be way above threshold, which sounds like dedicated L5/L6/L7 work or L3/SST with a high VI & NP > AP.
Guess this is sort of a specificity or power question (or other) regarding crits.
Then again, I could have this totally wrong.
Thoughts?
To handle these types of surges where power goes way over FT, what would you suggest?
a - Non-isopower work (ala 15s on/15s off microintervals)
b - Dedicated L6 training for the surges
c - Dedicated L5 training for the 5-10 minute climbs
d - More L4 training to raise FT, it is an aerobic sport after all.
My guess so far is D (boost FT with more L4) and that being able to handle the surges, lots of them that is, is more an aerobic issue than anerobic - assuming I am able to generate the 1 & 5 minute power required to hang with the pack. I figure as one goes through AWC that the hard efforts rely even more on aerobic sources, hence boosting aerobic fitness bodes well.
Opinions on this?
2 - A related question from the above and speaking of crits more specifically - it looks to me that there is a different pattern here than in other types of rides. I looked up some of the Coggan studies for Quadrant Analysis and can see the pedal speed/force plots are quite different than in other rides (like 40k TT's, or trainer isopower stuff).
This is from Andrew Coggan's page where he shows a plot of a typical flat criterium. The obvious attention getter: tons of high velocity pedaling, some at high force, some at low force.
(Besides the obvious bike handling & tactics angles) what is key to crit training from a physiological/metabolic standpoint?
a - Riding/training sessions which mimick the QA diagram above (specificity)
b - Better aerobic base (power - raising FT)
c - both?
d - other?
Seems to me that yes a 45-50 minute crit is overwhelmingly an aerobic event. That makes a good case for building a better aerobic base. I have to think though that high force/high velocity pedalling is going to be way above threshold, which sounds like dedicated L5/L6/L7 work or L3/SST with a high VI & NP > AP.
Guess this is sort of a specificity or power question (or other) regarding crits.
Then again, I could have this totally wrong.
Thoughts?