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I didnt mean hard starts. I started in a low gear and shifted up. This isnt track and you dont want to rip your legs up.
I did do longer rides endurance pace un position but found it had little benefit other than core strength. To get up to speed and putting the power out I had to be doing race level efforts or the equivalent torque, in race position, on the road. Obviously that's hard when you live in the city so I normally did it by racing. It would take me 4 weeks or so but the power I could make would come up. This hard work is tough and potent. I did all my work on the turbo, sitting upright trying to make as much power as possible, not in position. I never understood why people would train at a lower power just to be in position. And if I were on the turbo the power is significantly reduced due pre pre inflation. On the road yeah do the effort in position, maybe on the turbo you could, but youd still be off the power.
I also found I needed to get up to speed on the road, used to pushing the gear over a rolling terrin at faster cadences. This would take a few weeks again.
Really I think just doing your race efforts on the road would be a very good start. Some lower cadence, some higher and some just fluid. Sounds simple huh!
skinny-
That looks like a sound way to get there. Especially for anyone who's time crunched (i was doing 15+hrs at the time) and doing the z5 efforts upright to generate max power makes total sense as i suppose if your power is restricted to the point that you can't generate z5 power in the tt position then its no longer a z5 effort. All these things seem obvious after someone else points them out.
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I never understood why people would train at a lower power just to be in position.
Most people aren't as mentally tough I'd bet, 4 weeks isn't that long to get used to riding on the limit in that position.
the power is significantly reduced due pre pre inflation.
What's this?
Retro_Bastard
onyerbike
Cheers, was hoping you'd respond!
I feel on top of core and flexibility, but do very little in terms of cadence/over geared, never even gave it any thought. Do you mean hard starts or just low cadence and high torque intervals, and if so in what zones?
I did a bunch of my long endurance rides outside on the TT bike Oct-Dec in which I did any kind of effort in a big gear to stimulate some strength requirement, but that's it.
Actual racing, what's that again?