Anaerobic Pacing

[Oltremo]

Hi,

 

Quite a few times in races, I tend to go too hard in the first quarter of the race, the result is that my energy / power diminishes to the point where my legs just won't do what the heart and brain wants in the latter stages of the race.

I struggle to control / manage my effort at the start because,

• adrenalin / excitement of the start
• blistering pace of the stronger and younger (I am a vet) bunch leaders and don't want to get dropped
• at that point in time I still feel fresh and strong

Do you guys and girls also battle with too hard pacing at the start?

Any tips on how to manage or control own race pace?

[Berry]

Hi,

 

Quite a few times in races, I tend to go too hard in the first quarter of the race, the result is that my energy / power diminishes to the point where my legs just won't do what the heart and brain wants in the latter stages of the race.

I struggle to control / manage my effort at the start because,

• adrenalin / excitement of the start
• blistering pace of the stronger and younger (I am a vet) bunch leaders and don't want to get dropped
• at that point in time I still feel fresh and strong

Do you guys and girls also battle with too hard pacing at the start?

Any tips on how to manage or control own race pace?

I have the same and i am 44 so it is not the age

[Wannabe]

Could be the age. I'm 46 and can stay with the youngsters for the first 60-70km. After that the old legs just gives in.

I'm however changing my approach / training this year (and this is the way it should be). I'm going to do a LOT of km this December, with a good couple of back to back 100km plus rides. Gym work to strenghten the core and back. Once the racing season start, I'm planning on racing every weekend till the Argus (which is my "main" race next year) In these races the ideal is to stay close to the front, but not get too "involved" in the racing. Let the eager beavers do the work, and pull you along. You'll find that you are still fairly strong towards the end.

Did it in 2009, and had a stunner of a season.

Edited December 14, 2011 by Wannabe

[Pieterg]

Train your body harder,you can take the punch age is just a figure.Train at race pace do a lot of hard race and you'll drop the youngster

[Oltremo]

There are a few coaches that talk of negative splits in races, specifically time trials (but I don't think the approach is limited to time trial events), and keeping effort around Lactate Threshhold. I came across another specific post referring to an approximate 90% mhr for Lactate Threshhold. In my case this would mean that I drop off my starting bunch earlier, and allow a proper warm up of 10-15 min before hitting 92% mhr.

What do you think of such a race strategy? I would lose my starting group but get picked up by the leaders of the next group and probably / hopefully be able to hold them till the finish.

[Tjokkits]

i am in that 40+ cat and a SLOW starter, what i find is eating makes a diffirence. eat well before the race (oats/toast/egg) 3 hours before and energy drink 30mins prior to start with GU and water10-15 mins before kick off, then second quarter time/distance wise start feeding for a trophy (PVM/crossant with ham, creamcheese and jam) and then last quarter take GU to take you to the end, with this my legs never run out of steam

[Lucky Luke.]

There are a few coaches that talk of negative splits in races, specifically time trials (but I don't think the approach is limited to time trial events), and keeping effort around Lactate Threshhold. I came across another specific post referring to an approximate 90% mhr for Lactate Threshhold. In my case this would mean that I drop off my starting bunch earlier, and allow a proper warm up of 10-15 min before hitting 92% mhr.

What do you think of such a race strategy? I would lose my starting group but get picked up by the leaders of the next group and probably / hopefully be able to hold them till the finish.

 

Sounds like you need to go ride your bike. Do 10-20 minute threshold intervals - to train your lactate threshold - it's not simply 90% of MHR - it is training dependent. Do high cadence workouts to improve efficiency. Do intensity intervals and longer rides to train endurance. Age is not really relevant. There are vets who regularly beat sub vets and elites. Some of them are clean too

 

Also I would have to say a 'race strategy' that requires getting dropped at the beginning of the race is not really a winning strategy.. unless I read your post wrong it seems that is what you have planned?

[Lucky Luke.]

Also sleep lots. I have started taking mellatonin before bed when I have an event coming in the next few days. It's helped me a lot where previously I often got to race day feeling stressed and unrested. High blood pressure makes for *** racing.

[Lucky Luke.]

i am in that 40+ cat and a SLOW starter, what i find is eating makes a diffirence. eat well before the race (oats/toast/egg) 3 hours before and energy drink 30mins prior to start with GU and water10-15 mins before kick off, then second quarter time/distance wise start feeding for a trophy (PVM/crossant with ham, creamcheese and jam) and then last quarter take GU to take you to the end, with this my legs never run out of steam

 

Sounds like you are entering an eating competition not a bike race

[Oltremo]

Also I would have to say a 'race strategy' that requires getting dropped at the beginning of the race is not really a winning strategy.. unless I read your post wrong it seems that is what you have planned?

 

mmmmm.........

I am pondering intentionally dropping off, when / if the pace gets too high for me, instead of hanging on till I am forced to 'leave the building', and subsequently thereafter having a worse race. I agree with all your other points re rest, training, nutrition.

[Tiny K]

Sounds like you need to go ride your bike. Do 10-20 minute threshold intervals - to train your lactate threshold - it's not simply 90% of MHR - it is training dependent. Do high cadence workouts to improve efficiency. Do intensity intervals and longer rides to train endurance. Age is not really relevant. There are vets who regularly beat sub vets and elites. Some of them are clean too

 

Also I would have to say a 'race strategy' that requires getting dropped at the beginning of the race is not really a winning strategy.. unless I read your post wrong it seems that is what you have planned?

 

When you say that, do you mean holding it at threshold for 10 to 20 min... i.e. not short 2 or 3 minute threshold sprint intervals and 1 to 2 min recovery before next threshold sprint interval...

[Lucky Luke.]

mmmmm.........

I am pondering intentionally dropping off, when / if the pace gets too high for me, instead of hanging on till I am forced to 'leave the building', and subsequently thereafter having a worse race. I agree with all your other points re rest, training, nutrition.

 

 

What kind of interval training are you doing to prepare for your races?

[Lucky Luke.]

When you say that, do you mean holding it at threshold for 10 to 20 min... i.e. not short 2 or 3 minute threshold sprint intervals and 1 to 2 min recovery before next threshold sprint interval...

 

I find 10 minute hill climb intervals with 10 minutes rest at threshold, low cadence helps to build power a month or two before season starts. eg. 6x up and down Kloofnek.

 

A few weeks before racing begins you want to start doing shorter more intense intervals - eg 8 x 5 minutes

[Lucky Luke.]

When you say that, do you mean holding it at threshold for 10 to 20 min... i.e. not short 2 or 3 minute threshold sprint intervals and 1 to 2 min recovery before next threshold sprint interval...

 

When I do 2-3 minute intervals they are usually focussed on anaerobic performance and as such they're way above threshold.

[Oltremo]

What kind of interval training are you doing to prepare for your races?

 

High Intensity weeks will be, 1 session 3x20min @ 88-92%, 1 session 4X30s + 4X10s max sprints alternate with following week maybe 8x1min sprint and hold power for remainder of min.

[Lucky Luke.]

Maybe try building in some 5 minute intervals once per week when well rested - for example 5x5 minutes on a 6-10% hill with 5 minutes rest between efforts - go hard as you can for the whole 5 minutes.