Training for long attacks?

amc
amc Posts: 315
edited March 2011 in Training, fitness and health
Ive done a handful of winter crits and now looking forward to some road races. I try and mix up my training as like most of us have v little time.
I noticed that in the crits when an attack came i could just about follow it, bridge the gaps etc but after about a minute or so if another attack came straight away or i was still chasing the initial one i tended to loose a bit of oomph and either get dropped or not bridge the gap.
My shorter training sessions has been generally 2 * 20 or 1 * 40 thresholds, pure sprint sessions or lactate stackers of 30 secs on min off.
Baring in mind my above weakness i was wondering what sort of sessions would help my attacks last a bit longer. I'm guessing some sort of longer interval (3 * 3?) but would appreciate some advice. Thanks
amc

Comments

  • Anonymous
    Anonymous Posts: 79,667
    Do a few Audaxes.
  • arthur_scrimshaw
    arthur_scrimshaw Posts: 2,596
    NapoleonD wrote:
    Do a few Audaxes.

    How come you're not out riding - babysitting today? :)
  • Anonymous
    Anonymous Posts: 79,667
    Day off in the training plan...

    And babysitting.
  • andy162
    andy162 Posts: 634
    A friend of mine is quite a well respected coach (by some) in the UK. I went to see him last year to be tested & one of the things I brought up with him was that I wanted to launch an attack & make it stick. After doing the tests he suggested to me that in order to do that I had better my ability to deal with lactic acid.

    He prescribed me a simple twice weekly turbo that you did for 3 weeks(6sessions) left alone for 3 weeks then do another 3 week block.

    All efforts in the biggest gear you have, if you have resistance turn this up abit too.

    • 10 min warm up

    • 10 secs on / 10 secs off X 3.

    • 10 min easy spinning.

    • 10 secs on /10 secs off X 3.

    • 10 min easy spin.

    • 10 secs on/off X 3.

    • 10 min cool down.

    All efforts are completely flat out...110% effort, even though by the 2nd/3rd effort in each block it's agony & yr cadence is shot. You've gotta grind it out putting whatever power you have left through the cranks.

    Good luck.
  • Anonymous
    Anonymous Posts: 79,667
    Oi!

    You aren't supposed to be helping him, he's a rival FFS!
  • Slack
    Slack Posts: 326
    amc wrote:
    Ive done a handful of winter crits and now looking forward to some road races. I try and mix up my training as like most of us have v little time.
    I noticed that in the crits when an attack came i could just about follow it, bridge the gaps etc but after about a minute or so if another attack came straight away or i was still chasing the initial one i tended to loose a bit of oomph and either get dropped or not bridge the gap.
    My shorter training sessions has been generally 2 * 20 or 1 * 40 thresholds, pure sprint sessions or lactate stackers of 30 secs on min off.
    Baring in mind my above weakness i was wondering what sort of sessions would help my attacks last a bit longer. I'm guessing some sort of longer interval (3 * 3?) but would appreciate some advice. Thanks

    Use your head more - stop chasing all the attacks and save the energy!! Often it is not the fitttest who wins.
    Plymouthsteve for councillor!!

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