I expect racing to be a series of very high-intensity moments scattered amongst a fairly hard baseline of riding. The high-intensity moments will be generated by doing things like jumping with a breakaway, closing down a gap or just trying to maintain contact with a group going balls out. Historically, my fitness has been very deep on the endurance side, but weak when it comes to intensity. So, I’ve been focusing on intensity.
Yesterday, for example, I rode three times around Miramar Lake for a total of just 17 miles. My plan was to alternate spin-ups and jumps. For a spin-up, I would spin as fast as I could without bouncing on the saddle and hold for as long as I could. For a jump, I would sprint hard out of the saddle for 10-15 kicks and then sit and continue to increase speed to some arbitrary point about 25 meters ahead. Here’s my HR profile with my cadence profile. I threw in the elevation so you can see that it’s basically a flat course.
I was really surprised that I was able to generate 25 intervals well above my lactate threshold in such a short time. I was also surprised that I was able to recover so quickly between intervals. The first time I ever attempted this kind of exercise I was only able to generate 10 intervals.
I guess the training is working.
I mentioned that my legs have been sore this week. They felt much better yesterday, although I chose to do flat-road work instead of hill sprints as a recovery measure.