Anyone have a good power or strava file of a 3-4 man break?
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Hi weenies,
I want to build a workout specifically around the surging/backing off of a 3-4 of even 5 man break rotating through. Anyone have a powerfile or strava link I can take a look at? I have a fancy new resistance unit for my rollers and want to give it a go.
Thx!
I want to build a workout specifically around the surging/backing off of a 3-4 of even 5 man break rotating through. Anyone have a powerfile or strava link I can take a look at? I have a fancy new resistance unit for my rollers and want to give it a go.
Thx!
I'm pretty sure Kwiatkowski will have something for you: https://www.strava.com/pros/1905161
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Well, you could certainly imitate those types of effort without looking at any files.
Something like 30s @ upper Z4 / lower Z5, 2min "rest" @ Z3, repeat until you're destroyed (which is when the break gets caught and you finish in the back of the pack).
Something like 30s @ upper Z4 / lower Z5, 2min "rest" @ Z3, repeat until you're destroyed (which is when the break gets caught and you finish in the back of the pack).
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How many on a break actually work together though! You can't rely on getting rest on a break.
What you are looking for is just intervals. Just do high intensity intervals with the rest periods on at least Z3, I would actually do the rest at near-threshold. Re: the above I'd say 30s is too short and 2 min recovery too long though.
What you are looking for is just intervals. Just do high intensity intervals with the rest periods on at least Z3, I would actually do the rest at near-threshold. Re: the above I'd say 30s is too short and 2 min recovery too long though.
94.7 Cycle race in Johannesburg in November 2014.
Sub Veteran racing group.
In general the race was "hard". Group form from the gun of about 7 abled guys. We opened up a gap of around 5 minutes on the bunch. 2 guys dropped.
The final 5km was cat and mouse games.
Hope that helps.
https://app.strava.com/activities/219888543
Sub Veteran racing group.
In general the race was "hard". Group form from the gun of about 7 abled guys. We opened up a gap of around 5 minutes on the bunch. 2 guys dropped.
The final 5km was cat and mouse games.
Hope that helps.
https://app.strava.com/activities/219888543
"In my experience, there is only one motivation, and that is DESIRE.
No reason or principle contain it or stand against it........"
No reason or principle contain it or stand against it........"
I've previously looked at power data from races at local a grade club level, both criteriums and road races where I've been in a break, in an attempt to create some training intervals. Almost consistently from a 3-4 man break I found the best intervals were over/unders depending on the type of race you're targeting.
For a road race I found that 20min power closely correlated to the mark that I would go over and then under. Work:Rest ratio of 1:2, Work interval time of 2 min. On the trainer I would do 2x30min of these with a 10 min rest in between sets.
For a crit I found that 5min power closely correlated to the mark that I would go over and then under. Work:Rest ratio of 1:2, Work interval time of 1 min. On the trainer I would do 3x10min of these again with a 10 min rest in between sets.
Both tough workouts
For a road race I found that 20min power closely correlated to the mark that I would go over and then under. Work:Rest ratio of 1:2, Work interval time of 2 min. On the trainer I would do 2x30min of these with a 10 min rest in between sets.
For a crit I found that 5min power closely correlated to the mark that I would go over and then under. Work:Rest ratio of 1:2, Work interval time of 1 min. On the trainer I would do 3x10min of these again with a 10 min rest in between sets.
Both tough workouts
- Kermithimself
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Don't know if you can use this, but it's from a 89 km race last year in hilly terrain. After about 1 hour 25 min the break formed with me and 2 other guys. You can clearly see it in the file as HR and power output becomes more level. Last 5-6 km was me trying to close the gaps to the other two attacking. http://tpks.ws/fthz
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For a bit of an epilogue here, I ended up in an 8 man break in the 2nd lap of the Seeland Classic here in Switzerland this past weekend (with none other than Cancellara who rides with us chumps every year). The move had a good composition of 3 guys from 1 team and 3 from another plus Canc and myself but in the end there was a pretty good headwind around the back of the course and the 30 or so guys behind us got organized and reeled us in.
https://www.strava.com/activities/30113 ... /4567/5302
Break from km 46-54
On the third and last lap I couldn't make the front group of 5 on the climb, we had a group of 9 or so holding the gap around 10-20 seconds for most of the rest of the lap but never brought it in. Finished 9th.
https://www.strava.com/activities/30113 ... /4567/5302
Break from km 46-54
On the third and last lap I couldn't make the front group of 5 on the climb, we had a group of 9 or so holding the gap around 10-20 seconds for most of the rest of the lap but never brought it in. Finished 9th.