what training needed for pursuit

i am looking to race a 4000k pursuit,what training do i need to do for this.i am mostly a road cyclist looking to try track racing

 

Not a great help but here is a start:
http://www.cyclingnews.com/fitness/?id=letters2003_02_19

 

Heaps of lactate tolerance work [email protected]! Uggghhhh

 

intervals intervals intervals

you will need to do overspeed intervals and over distance intervals and its going to hurt a lot

as veloflash said its lots of lactate tolerance stuff

 

As a 4-km pursuit is virtually entirely dependent upon aerobic metabolism, it's vital to complete lots of endurance training as well as completing long intervals (e.g. ~20-mins at TT intensity), shorter intervals (e.g., ~ 4+mins at just above TT intensity), and some very high intensity intervals (e.g., ~30 - 90-secs). It's also useful to use some RR's as training too.

Completing very large volumes, mixed with very high variable intensity work is what the Aussie and Brit riders do (e.g., Chris Boardman did a large 3 week training block -- the TdF, then some track specialisation, then set records at 4km and 1hr).

Ric

 

Figure out how fast your competition or category go. For example, if your competition is averaging 32 mph for 4 km, then you need to be able to go that fast. Of course, if you are starting out, you won't be able to hold that speed.

Try to hold 32 mph for 1 km to start. Start out with something like one set of 4 x 1km at 32 mph, then work up to more sets of 4x1 km. Other strategies include: Decreased recovery between sets, hold 32 mph for 2+ km, stick with 1km sets but increase speed to 33+ mph, etc. Periodically, do the full 4km when fully rested to assess your progress, say once every 4 weeks.

Keep your cadence between 100-110 rpm

Good luck!!!