Race Simulation workout

disgruntledgoat
disgruntledgoat Posts: 8,957
edited December 2008 in Training, fitness and health
I'm looking a couple of months into the future here, but i'm looking for a 2/3 hour workout plan that will simulate road racing intensity. I want it to be structured however, rather than just blasting out of corners, sprinting for road signs etc...

Any suggestions for a programme?
"In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

@gietvangent

Comments

  • Mog Uk
    Mog Uk Posts: 964
    Have a look at the Spinervals range of DVDs ( you'll need a turbo )

    I've been doing 2 and 9 for the past few weeks and they're very good, bloody painful though.... :D

    http://www.spinervals.com/products/department12.cfm
    Manchester Wheelers' Club
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    Ta!

    I've got the CTS 1 Hour Road Race DVD, but i was looking for something to do on the road for a longer period... Unless i simply do to "laps" of the CTS workout, but outdoors.

    PS If spinervals is any harder than the CTS one, you have my undying admiration.
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • Toks
    Toks Posts: 1,143
    disgruntledgoat wrote:
    I'm looking a couple of months into the future here, but i'm looking for a 2/3 hour workout plan that will simulate road racing intensity. I want it to be structured however, rather than just blasting out of corners, sprinting for road signs etc...

    Any suggestions for a programme?
    Hi mate, good post. A workout that served me well last year was Bill Black's The HOP (Hour of Power). Bill Black's is a master racer who posts on Cycling Forums. Essentially you ride a touch under one hour TT pace and put in a 10-20 secound surge/attack/jump ever two minutes. It kinda simulates riding a touch crit and attacking every lap. If you do your normal tempo rides on the road then add a weekly HOP session a month before racing starts I think you'll be more than ready. I'm a bit of a wimp and turned them into 40 mins of Power session but it was effective and eventually when I found my racing brain (probably the most important bit) I won a race and made 2nd Cat. :D
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    That sounds brutal! I'll start putting that in when i get outside for my 1 hour midweek sessions again. As a brief aside, the maths would start getting complicated to my fatigue-fugged brain! 2 minutes to 2 minutes 20, 4 Minutes 20 to 4 minutes 40. six minutes 40 to 7 minutes etc etc :oops:

    Maybe on my longer rides i could do 15 minute warm up, followed by the Hour of Power, 15 minutes recovery, and then just ride hard for an hour on whatever terrain is to hand then just endurance pace home for the last half an hour... hmmm.

    Thanks for that toks.
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • Toks
    Toks Posts: 1,143
    disgruntledgoat wrote:
    That sounds brutal! I'll start putting that in when i get outside for my 1 hour midweek sessions again. As a brief aside, the maths would start getting complicated to my fatigue-fugged brain! 2 minutes to 2 minutes 20, 4 Minutes 20 to 4 minutes 40. six minutes 40 to 7 minutes etc etc :oops:

    Maybe on my longer rides i could do 15 minute warm up, followed by the Hour of Power, 15 minutes recovery, and then just ride hard for an hour on whatever terrain is to hand then just endurance pace home for the last half an hour... hmmm.

    Thanks for that toks.
    Yikes!!when I read it back it does sound pretty tough. In terms of intensity when you're not attacking its the sort of pace you could maintain with a bit of concentation for about 90-120min. So its not flat out 1 hour TT pace. If you can still ride hard for an hour after the HOP i don't think you rode the HOP hard enough :wink:
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    I'm anticipating some level of drop of in performance yes...
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent

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