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PostPosted: Wed May 01, 2013 1:41 am 
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Location: Downtown Los Angeles, CA
There have been a few times this year during races where I've had to work at VO2 max (or at least what I think it is - 95% of max HR or 5% above LT) for several minutes (closing breaks or trying to hang on some of the more aggressive climbing efforts), but have found that after I dip into that zone, even getting my HR back up to LT is extremely difficult.

What do you guys recommend to train to recover from these types of efforts mid race? Ideally, I'd like to be able to do at least one more effort at that level. Or, am I asking too much?

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Posted: Wed May 01, 2013 1:41 am 


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PostPosted: Wed May 01, 2013 1:58 am 
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Location: Atlanta, GA, US
Intervals. Lots of them.

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PostPosted: Wed May 01, 2013 2:00 am 
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It's hard to make recommendations based on such little information.

How long are said climbs? Is the pace still relatively high/moderate on top of the climb?

Depending on duration you could be using a fair bit of anaerobic contribution to your efforts which is hard to recover from when the pace is kept fast.

You could be dipping to high above your FTP and then riding arround your FTP to recover which would make it feel quite hard. There would be a few good workouts for that. What duration are you looking for?


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PostPosted: Wed May 01, 2013 2:09 am 
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Second on what fa63 said; as for which intervals perhaps try some over unders? I'm a really big fan of 30s/30s at 90%/110% FTP for as long as possible or for a set interval around 20mins. You can tweak the numbers and durations but the basic idea is pretty straight forward.

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PostPosted: Wed May 01, 2013 6:06 pm 
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Well, pre-race, of course, more interval training.

During the race, when you feel yourself approaching "the edge" concentrate on deep breathing and relaxing while turning the pedals smoothly.

Easier said than done. At some point you really are just outclassed and you go back to interval training.


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PostPosted: Wed May 01, 2013 7:57 pm 
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Climbing as a whole usually isn't a problem as I'm generally sitting at LTHR on most climbs around here, unless someone attacks and I'm trying to maintain with the attacking group.

An example of the problem area was last race, where I was responsible for bringing back a breakaway near the end of the race. Most of the lap I was in Zone 2/3 (Friel's HR zones seem a little wonky, but my HR was between 155 and 163 -- I have a LTHR of 180). For 4:18, I averaged 27.3 mph on the flat with a headwind with my HR topping off at 189 bpm, for an avg HR of 185 during the effort.

Once I brought back the breakaway, I sat in the pack to recover back at Zone 2, but only got 2:30s before we went into the final climb. At that point, I tried to hang on, but couldn't ramp up my effort past LTHR and got dropped.

I had a similar situation happen at a circuit race (bridged to a breakaway group, rested and got my HR under control but then was spent). I had more time to recover at the circuit race, but once the effort ramped up again, I couldn't get past LTHR even for a short while to make it over a small powerclimb.

Granted, 189bpm may just be my point of no-recovery, but I'm still curious if there's a combination of intervals or what have you that can make digging that deep for 3-4 minutes not so detrimental to the rest of the race.

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PostPosted: Thu May 02, 2013 1:28 am 
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either ditch the HR strap or tape the HR display on your computer during races. You seem to be driven by your numbers a lot. I dont race with my HR (actually never use the HR strap) and I go on feel during races. If I can hammer, I hammer. If I can follow, I follow. If I can't, my body will tell me and it will be obvious.

Reading your post you seem more concerned about you HR not droping back then the actual sensations during the race.


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PostPosted: Thu May 02, 2013 1:53 am 
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+1
I was absolutely terrified by my heartrate in a couple races, so I stopped wearing it.
No correlation at all to training. ....unless "always +40 BPM above prior maximum" counts as a correlation.


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PostPosted: Fri May 03, 2013 1:35 am 
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OK, let me rephrase the question since providing my heart rate information seems to be derailing the conversation (I do keep my HR info on a second, out of site screen during races).

Rephrased Question:
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