Holding Good Form

tommy_tommy

I have trained his year specifically for a sportif which I completed about 3 weeks ago. The training schedule I followed consisted of rides up 3 climbs which take about 15 to 20 minutes to complete. The recovery in between hills is about 5 minutes. On some days I ride at around threshold and when I feel good a do about 5 sprints for about 15 seconds on each hill and then settle back to a good tempo (This really hurts). I did this 3 times a week with one 2 to 3 hour tempo ride on a Sunday. The other days are rest days.

This served me well and I exceeded my expectations in the sportif. In the last 3 weeks, due to a slight injury, I cut my training to just 3 X 30 minute turbo sessions per week. These sessions consisted of very light spinning with 8 lung busting 1 minute sprints thrown in. This week I did an evening 10 and beat my PB which I set 14 years ago.

My question is:

In 15 days time I have a road race and my goal is to stay with the main bunch. (something I have not previously achieved in 15 years of trying). To hold my form, do I spend the next 15 days doing the short turbo sessions or do I go back to the threshold rides on the climbs and leave the turbo sessions until the last week? Is it possible to build to a higher peak in 15 days or is it case of holding the form I have?

shockedsoshocked

If you haven't managed to stay with the main bunch in 15 years, i'd suggest it's your ability to ride in a bunch that is letting you down, not necessarily a problem with your actual fitness.

softlad

tommy_tommy wrote:

In 15 days time I have a road race and my goal is to stay with the main bunch. (something I have not previously achieved in 15 years of trying).

it might be useful to understand at what point you usually lose contact with the bunch - is it on the hills, on the flat, corners, or maybe the neutralized zone.. How many times has this actually happened in 15 years..?

like mr shocked says - there must be something else going on here...

Alex_Simmons/RST

softlad wrote:

like mr shocked says - there must be something else going on here...

Well since the OP just broke a 14 year old PB, not necessarily.

In a road race, longer distance/threshold fitness is key, so I would suggest a really solid week and a bit of your hill and threshold work, with the short hard stuff at the end, then 2-4 light days before the race. Day before race do a light ride with a few short efforts of ~ 45 seconds at a bit above 10-mi TT pace.

tommy_tommy

Thanks for the replies and advice.

I believe my problem is a combination of;

1. Sustainable power on the flat

I weigh in at 64Kg so my power to weight is not to bad. In sportives when I ride in groups matched to my pace on the flat, I can easily pull away on the climbs and jump across a few groups. However, in road racing I find the pace of the bunch on the flat is too high right from the start and my legs are hurting before I hit the climbs or corners. It is usually when the pace picks up out of a corner or when the road goes up that i go out the back. I am sure if I could handle the speed on the flat I could hold my own on the climbs.

2. Bike handling

I only ride 3 - 4 road races a year so I am not that confident in the bunch. Everyone says try to get near the front but then everyone trying to do the same.
I do find myself in the gutter or at the back more often than not.

I little more optimistic since my PB. Particularly since I was on the same course but 14 years ago I was riding bike set up for triathlon with tri bars. Last week i was riding my upright sportive bike on the drops (not very aerodynamic) . Therefore, my sustainable power has definitely improved.

The road race is in 14 days time. My main concern was managing my training in the next 2 weeks so I wont over do it or do too little and lose the form that I have. I will follow the advice from Alex and try get the race in good form. I not sure I can do much about the bike handling.