Race Training – Sessions 3&4

First of all, great riding last night everyone! Threshold sessions like at the end of last night are never going to be easy, and when you spice it up with some short higher intensity efforts as well like we did it’s a recipe for a special kind of pain — I hope you enjoyed it!

Anyway, a few quick points on last night before we move onto session 4:

  • When coming through, make sure you do it smoothly to bring the rider behind you along close behind you.  If they can’t keep your pace because you have accelerated, you will be left on the front pulling the pace for longer than necessary, plus it disrupts the rhythm of the working line.
  • Likewise when you pull off the working line, make sure you do so at the right time – too early and you will cause disruption to the slower line, too late and you will have created a gap between your back wheel and the next rider in the slower line and you will have pulled longer than necessary.
  • The two lines should aim to be as close together as possible – handlebar width apart, if you pull off too far over this causes a big gap to form and disrupts the efficiency of the paceline.
  • On these harder sessions, if you feel you are struggling, please sit on the back of the group and try to get your breath back – tell riders into the line in front of you, in a race you may need to adopt this strategy if you are feeling tired as you may get a second wind.  Listen to your body and sit on before it is too late.

So on to session 4.  We will start at 6pm for session 4 due to the PAA club meeting being the same night.

Hopefully we can utilise the smaller climbing circuit to do climbing intervals and cornering practice.  We’ll meet at the usual place for briefing and after a warm up switch onto the new circuit.  After one lap at tempo pace to familiarize ourselves with the circuit we’ll start the higher intensity part of the session.  Climbs will be run off at interval pace, then we’ll roll slowly to catch our breath and regroup, then take the descent which has a good 180 bend on it to practice cornering, then we can get into a paceline back to the start of the climb.  Then back up the climb and repeat.

Assignments ahead of next weeks session are as follows:

Avoid training mistakes:  http://www.cyclingweekly.co.uk/healthandfitness/541663/cw-s-guide-to-avoiding-training-mistakes.html

Mistakes when pulling turns: http://cyclingtips.com.au/2009/06/mistakes-when-pulling-turns/

See you next week!

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