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Getting to peak operating capacity quicker
With all the talk on strategies for the Fling, going out fast, starting slow etc etc I thought I would get some advice on how to get to peak performance, and techniques that can help to improves this.
I find in races, no matter how hard I try the first 20 - 30km hurt / heart rate is up / lots of energy gets spent.
once I hit what I call the settling in period 30 - 50km, my body relaxes, things stabilize and I get into that peak operating mode which depending on fitness gets me to the end of the race. This is not comfortable but sustainable, and I find the speed is generally faster then what was achieved in the first 20 - 30 km.
My question, how do you train your body to get into this zone quicker ? What is this zone ? Is there something physical about how you body operates, that stops you from getting into this zone sooner ? thereby not wasting so much nervous energy at the start.
Thoughts ???
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How long do you warm up for prior to an event? I think the more warming up you do the sooner you get into your zone during an event.
Warm up consists of about 30 secs before hand - dont want to use up to much energy before the race ! I guess there is a balance though.
Is basically what you need.
I find if I dont warm up properly I normally get dropped in a road race within the first 20mins.
it's interesting that it doesn't apply in a training scenario but does in a race
There are a bunch of reasons that this happens, and the point of deflection comes at different times for people depending on their fitness.
There is a more pyschological asepct to it as well as a physiological aspect too.
From a training perspective, its hard to comment without knowing how you train, but generally, MTB riders dont spend a lot of time riding really hard for extended periods. They are great at doing 1min fast/hard (pinch climbs for example) and are also good at 2hr solid tempo rides (as most of the riding done is pretty cruisy), but ask a general MTB rider to hurt for 5mins (for example like in a 4000m pursuit on the track) and they wont know how to start. Getting used to that sort of pain (otherwise known as the V02) is something that like most things is only done with practice. Its the least nice bit of training you could do.
By doing more of it though, you will be able to transition from that initial thrust into your 'tempo' more easily. You will also become more relaxed under the pressure of the pain - and therefore operate more effectively - and so be faster for the given effort.
Calm is key though...
The fight or flight response of your body is pretty highly tuned, and when you hear that gun go, all of your body wants to bolt and get stuck in. The training you have done, the money you have spent on your bike, the emotional decisions you have made (time with significant other vs riding) etc - they all become real when it gets to race day. You want to make it count, so you are nervous.
The zone you speak of is often just one of mental relaxation. You all of a sudden are around people you can ride / race with, you accept that you are stuck in, and start to do the right things - look around, drink your bottle, focus on the trail and mostly - relax.
So - when you speak about getting into the zone quicker, the key is actually getting out of the hurt zone faster. A good warm-up is essnetial.
Typically, I (we - other team mates etc) would warm up for about 15mins of riding. 5mins of easy spinnig, then 5mins inc 3x45secs of threshold / solid efforts, then 5mins of easy spinning again. Get this done about 20mins before the start. take a gel, have a drink and change get ready for a fast start.
I (we) use a turbo trainer or rollers for this, but its pretty easy to do it on the road.
.. but it depends on what your "zone" pace is.
If you're up the front and able to stay there, you need to be warmed up and able to get onto that pace right from the get go (I imagine).
If you're down the back, it's usually with a mixed bunch, some of whom are taking it easy, others going out way too fast for their fitness or ability, others trying to get onto their race pace (whatever pace that might be) as soon as possible and stay there. The result back there is that you are often going faster or slower than you'd like because of what's going on around you - putting in little sprints to get around groups or slow individuals, braking where you didn't want to because the pack compresses or there's a gumby road rider in front of you, coasting when you would otherwise pedal because there's no way through, pedalling when you might normally coast because you don't want to drop back in the bunch. Stopping for minutes at the first bit of sniggle etc etc. It just takes time to sort out the riders to a point where you're riding with folks who are also wanting to travel at about your "zone" pace. Then you can settle down and focus on riding the way you want.
Well that's the way it seems for me anyway.
I didn't do the Fling last year (pity, coz I might have scored a free jersey this year), but hopefully the track changes last year meant that getting everyone sorted out and settled down might be a bit easier than 2009, when the new farm sniggle after the road intro caused major problems.
Sounds like your working on a race plan for Sunday