wardie wrote:Just digging up an old thread as I was lucky (?) enought to get into the Dinnerville this year. It will be my first open raod race so I'm interested in the best way to train.
I'm currently riding 4 to 5 times per week and the last 3 months has been along the lines of:
1 or 2 x 2 hr easy spin
1 x lap through the RNP with a mate who's quicker than me so it's a pretty hard ride
1 x group ride from Sutherland into the city and then back with the Coluzzi group. Done one ride taking a turn on the front but otherwise in the pack.
1 x long ride normally solo but sometimes join a group for the 2nd part which is normally too fast for me. The solo ride is normally hilly with a loop through the RNP and down the coast.
From this weekend, I am going to include the St George Handicap (24km) at Oatley Park as part of my long ride.
I'm going to start using a wattbike for at least 1 session per week (my club have them) so what would be the best session? I used to own a power meter (sadly sold it) and my FTP was around 280watts (I weigh 76 kgs) and I did a fair bit of 2 x 20min sessions on my trainer. I actually enjoy using a trainer.
When I race or ride in a group that pushes me, I feel I struggle with constant surging (e.g paceline) but feel stronger when pushing a constant pace (e.g taking a 10 min hard turn).
WIth what you are saying you struggle with I would say, do overs unders ie 30sec bit over ftp 30 sec a bit under repeat for 20min. Do VO2 work 5x3min efforts 5x5min or something similar. The other thing is do hour of power training, this is sitting slightly below threshold and every 2-3min do 20sec of above threshold VO2 (possibly higher) work, I cant remember the exact protocol for hour of power. 2x20s are always good for developing threshold and I have never heard someone say their threshold is too high.