Overview of the VQ weekly cycling focus:
Tuesday-VO2 Max (shorter harder efforts over threshold)
Wednesday-Train Low rides 75-80 minute rides with an empty tank. Athletes are starting Wednesday rides fasted since 8:00 pm the night before, then refueling their glycogen stores after the ride.
Thursday-Steady State intervals (10-15 min Threshold type work)
Saturday- Blending of energy systems-tempo-threshold-VO@-sprint- Outdoor rides require the blending of energy systems. Since we are not able to ride or race outside right now, this ride is to help fulfill that option.
Saturdays will have a tactic session as well. This ride focuses on bridging efforts by providing the top tricks for getting to the break away.
Ride Overview
This ride starts with an easy warm-up
Four segments with specific efforts at given times: 8 minute effort-broken into four stages:
Tempo 85% for 3 minutes- hit the interval button if you are not using Zwift so that you know the time and effort.
Sprint 150% -200% for 20 seconds -(Getting away from the peloton.)
VO2 105-110% for 90 seconds-This teaches us to tolerate the build up of acid in the muscles and get through it. (Getting to the break.)
Threshold 100% for 3 minutes (PE) is 9.5 (Staying with the break so they don’t drop you.)
Each athlete has very different power/thresholds so use the first interval to find and dial in your percentages. After finishing the first interval, make adjustments to your efforts.Then repeat for intervals 2-4. Try to get aero on during the third segment of the interval. 105-110% for 90 seconds.
The second interval can give a little insight into how the legs are feeling for the day. Make an assessment. Try to divert your attention from your power meter for the first part of the interval. Ride for a few seconds then check your percentage. If you are at 85% you’re probably on track. IF you are lower, you might be a little tired.
If you could barely hold the 100% effort in the last part of the interval, you probably used the right percentages in the earlier efforts. If you have a lot left at the end of the interval you can probably increase the effort in the sprint.
Today We:
Gain VO2
Learn how to manage output. This is hard with high end intervals
We also grow in our lactate tolerance
This ride is 60 minutes which is enough time to get the heavy lifting done: Major intensity, short duration. This is something that is hard to do without intentionally practicing them. Then after this ride (not before), if you want to extend the calorie burn, ride for an extra 30 minutes nice and easy.
Tips for Bridging the Gap
1.Understand who is up the road. If there are really good riders up the road, it will be worth the effort. If they aren’t that great, then wait, they will be back.
2.Be at the front of the group so you can see who is up the road, plus it is safer in the front.
3. When do you make the move:
A lull right after someone else made a move
Corners are a good way to get ahead (with good bike handling of course!)
If the peloton is tired, it is easier to get away when they approach a slight hill.
4. Understanding the size of the gap. How far is it? Practice having a visual idea of how far the gap is and how far the effort needs to be.
5. Use common sense-the break away won’t accelerate up a hill since they are in a group. It is easier for an individual to accelerate on the hill. Use tidbits like this to plan your attack.
6. Have a teammate in the field to help make the process easier.
You may or may not use these tactics in your own group rides; however, you will be able to recognize them the next time you watch a pro bike race!