The Stength in Control
First let me say today's thoughts don't apply to competitive cycling, in particular shorter races, but racing head to head in general. That's another blog entry, for certain.
I try to lead ATS group rides in a way that helps my endurance athletes (iron and half-iron triathletes, RAAM competitors, century addicts) develop a sense of controlled pacing, controlled exertion... and it mystifies newbies almost every time, then turns them into believers, disciples. It seems that continual and nearly level or even exertion for long periods of time runs counter-intuitive to most of us. In a nutshell most want to attack every hill and then rest up for the next one. This is a part of fundamental strategy for head to head racing but is very counter-productive when it comes to pure endurance, especially highest pace for the longest distance.
Chris Carmichal would say you're pulling out a book of matches and striking one every time you attack the hill; sooner or later you'll pull out the book to strike another and, well, it's empty! There are many angles to "burning a match" - glycogen reserve depletion, lactic acid accumulation, muscle fatigue - but the big bursts attacking the hills will cost you regardless of the angle you view it from. They'll cost you if you're aiming to ride long mileage as fast as possible.
I love to have someone pass me on a climb then they rest/recover on the descent or next flat so I, of course, pass them. They pass me on the next climb, I pass on next descent... eventually, assuming THEY are riding long enough, I'll pass them and never see 'em again. Happens every time and I can't help but chuckle. Control that effort, flatten the power and heart rate, not the hill... let me repeat: unless you're racing.
Long course triathletes, this should be your mantra: control control control
RAAM racers: control control control
Randonneurs: control control control
Century addicts: control control control
Control yourself holding to the maximum power level or heart rate you can sustain over your distance. Use your training rides to determine that level. It will ALWAYS set your maximum pace.
I try to lead ATS group rides in a way that helps my endurance athletes (iron and half-iron triathletes, RAAM competitors, century addicts) develop a sense of controlled pacing, controlled exertion... and it mystifies newbies almost every time, then turns them into believers, disciples. It seems that continual and nearly level or even exertion for long periods of time runs counter-intuitive to most of us. In a nutshell most want to attack every hill and then rest up for the next one. This is a part of fundamental strategy for head to head racing but is very counter-productive when it comes to pure endurance, especially highest pace for the longest distance.
Chris Carmichal would say you're pulling out a book of matches and striking one every time you attack the hill; sooner or later you'll pull out the book to strike another and, well, it's empty! There are many angles to "burning a match" - glycogen reserve depletion, lactic acid accumulation, muscle fatigue - but the big bursts attacking the hills will cost you regardless of the angle you view it from. They'll cost you if you're aiming to ride long mileage as fast as possible.
I love to have someone pass me on a climb then they rest/recover on the descent or next flat so I, of course, pass them. They pass me on the next climb, I pass on next descent... eventually, assuming THEY are riding long enough, I'll pass them and never see 'em again. Happens every time and I can't help but chuckle. Control that effort, flatten the power and heart rate, not the hill... let me repeat: unless you're racing.
Long course triathletes, this should be your mantra: control control control
RAAM racers: control control control
Randonneurs: control control control
Century addicts: control control control
Control yourself holding to the maximum power level or heart rate you can sustain over your distance. Use your training rides to determine that level. It will ALWAYS set your maximum pace.
posted by Coach Tony at
4:22 AM
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