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Getting Dropped


Stricker

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Posted

Lovely honest post there, Stricker...

 

Crit style racing is a tough art.

 

Here are some ideas:

 

1. Warm up for at least 30 mins. Add a few sprints.

2. Go there more or less rested. Any fatigue will have you spat out like you are a Grade 5 schoolgirl on her park bike.

3. Train regularly at 90% HR effort or 95-105% of your FTP (power meter metrics). E.g. 10 mins x 5 or until you fall over with dizziness. And train regular 30 secs max effort sprints.

4. Best cadence is at 100 rpm. Pedalling low revs can quickly fatigue the legs.

5. Make friends with pain. The crit racers that do well embrace it. And mentally train with it at high intensities and befriend it. So, there's no shock to the system when you race at Killarney which is a pain-fest.

6. Drink a lekka coffee before. And eat a sandwich at least two hours before. Fuel up!

Posted

So did Killarney last night and eventually got dropped from racing snakes.

Now during the Winter I have been consistently putting in the time on the bike +- 250km per week and I can clearly see how much I have improved during this time - power and PB all round. But that being said ,being dropped is never a nice feeling- Some would say you can compare it to a break up :ph34r: , all the emotions ,frustrations ,sadness and depression. I would say my biggest comfort for this is my love for the sport and how much I actually enjoy riding my bike( which is also a problem cause that prevents me from hurting myself on the thing I love)

 

That being said, I noticed other riders doing double the amount of KM and also getting dropped, even before I decided to pop. 

 

 

 

So the question , how do you deal with the disappointment ? Training  15+ hours a week 500km just to get dropped in 10min?

How do you come back and get same result week after week?

 

Happy Friday :clap:  :clap: :devil:  

What your profile pic said.

Posted

Otherwise, do what I have resigned myself to. Only ride on your road bike with people on SS MTBs who are also prepared to hang back so you don't get dropped up the hills.

They don't always hang back.... just for the first 3/4 of the hills.... and NEVER on the flats... or downhills for that matter....

 

Guess Tuesday will be intervals again..... :) 8x  (OK it is 10x but in my system of counting it is 8x. or maybe even 6x...)

Posted

My findings after many years are:

1. Doesn't matter what you do when you ride, just ride. 

2. Diet is very important, get your BMI as low as possible (like 22 or less).

3. Race once a month.

4.Take time off the bike now and then.

Posted

What I tell myself after getting dropped

 

 

'rule number 5'

 

'What would Sagan do after 43 2nd places?'

 

'Suck it up Cupcake'

 

 

Then go buy some ice-cream

Posted

So did Killarney last night and eventually got dropped from racing snakes.

Now during the Winter I have been consistently putting in the time on the bike +- 250km per week and I can clearly see how much I have improved during this time - power and PB all round. But that being said ,being dropped is never a nice feeling- Some would say you can compare it to a break up :ph34r: , all the emotions ,frustrations ,sadness and depression. I would say my biggest comfort for this is my love for the sport and how much I actually enjoy riding my bike( which is also a problem cause that prevents me from hurting myself on the thing I love)

 

That being said, I noticed other riders doing double the amount of KM and also getting dropped, even before I decided to pop. - This is your problem!

 

 

 

So the question , how do you deal with the disappointment ? Training  15+ hours a week 500km just to get dropped in 10min?

How do you come back and get same result week after week?

 

Happy Friday :clap:  :clap: :devil:  

happy Friday to you too. I've highlighted your problem for you!

Posted

 .... being dropped is never a nice feeling- Some would say you can compare it to a break up :ph34r: , all the emotions ,frustrations ,sadness and depression......

 

This is the most spot on description of what getting dropped feels like

 

But if you can start doing IDT Tabata intervals and maybe some motor pacing with a few structured intervals thrown in 

Posted

Current FTP 4.7 ( 320watts)

Max Power +- 1300 watts

1min Power  600watts

5min Power  380 watts

 

Been cycling for  just about 2years

 

Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helps

 

 

Posted

Current FTP 4.7 ( 320watts)

Max Power +- 1300 watts

1min Power 600watts

5min Power 380 watts

 

Been cycling for just about 2years

 

Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helps

Those are good numbers.

 

Don't be too disheartened as the more you try it the better it will be. High intensity intervals seem to be missing, which you already know now. And as far as I know, it will also increase your FTP.

Posted

Current FTP 4.7 ( 320watts)

Max Power +- 1300 watts

1min Power  600watts

5min Power  380 watts

 

Been cycling for  just about 2years

 

Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helps

 

Have only recently got a power meter and started looking into power so I'm a noob, but those numbers seem really good, although the FTP seems low compared to the 1min and Max power (i calculate your weight at 68kg, if that's correct, then 1300 watts is huge!). At 600 watts for a minute I'd be really surprised for you to get dropped. Would be interested to hear other opinions about those numbers...

Posted

Current FTP 4.7 ( 320watts)

Max Power +- 1300 watts

1min Power  600watts

5min Power  380 watts

 

Been cycling for  just about 2years

 

Yes I know training have not been crit specified but more sweetspot/FTP , will start introducing HIIT into weekly training. Let see if this helps

Very good numbers in a short time of cycling! should be very fast

 

I have been on the bike for 2 years and also got spat out last night lololol, but like the guys was saying focus on that repetitive higher zones, I have a friend that finished in Cat 1 with just a tad bit lower FTP numbers than you, so its also game play sitting race dynamics and like the other comments of sitting in front portion of race, wish I had your numbers tho lol damn.

 

My current FTP is 2.8w/kg (220w)

Max Power : 1919w

1min: 609w

5min: 298w

 

I focus on very short sprints tho

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