Getting dropped

Training
41

Western cape , lets use argus for example, all 3 climbs i will loose the bunch. but can hang with any group all day long over the terrain. VETs

42

using my ELITE DIRETO on TR for ramps test etc and i feel they are very accurate. i will aim to drop weight, in all honesty i can loose about 5kg and maintain the power. so i will loose that get the weight to correct level and aim for north of 4!! and then see

43

I looked it up because I wanted to check the literal meaning of the French word, and in Wikipedia says it is an all rounder type of rider.

In my mind I always used rouleur as a rider who does best in flat courses…

1 Like
44

thank you

45

This, right here, boys and girls, is a nugget of wisdom.

I’ll wager a King’s ransom, many of us are in the same place.

2 Likes
46

You need to work on the power that you can sustain for 8 minutes.

All three climbs will require that you can average 350-400W for 8 minutes (Suikerbossie is closer to 400W because it’s the chance for the top guys to break away from the bunch). You’d also need to be able to hold 250-300W for the lead up to those climbs and also over the top.

How’s your average HR from the start to Smitswinkel?
How is it at the start of little Chappies, and then Chappies proper.
If you’re close to, or on the limit, then you’ll be cooking yourself before the climbs.
Suikerbossie is far from Chappies, but 4 minutes is enough to recover from a hard 8 minute effort to be able to go again.

If you use Intervals.icu, you can see how many times you’ve had to dig deep; W’ drops close to, or at, zero (the green line). Here’s an example:

  • (1) digging deep (1) to stay with the bunch at all costs and not fully recovered before
  • (2) having to go almost full gas again, and;
  • (3) then again before having to sit up because there was nothing left in the tank.
  • The circled bit at the begin are surges on each 2-3 min drag.
    This wasn’t the Argus, but an example of what to look for; I’m in GP and haven’t raced the Argus in many years (last one was a 2:56, and that requires having an FTP close to 4W/Kg for someone 75-80Kg).

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If you need help with your data, let me know (by PM) and I’ll see how I can help (given that I know many of the guys you race against (I’m 48, so we’re in the same age group category).

2 Likes
47

thank you so much this will help me and i will definitely take you up on the( PM) i have done my last 3 in 2h53, 2h58, 2h55.

starting in 1A but never finishing with 1A normal 3 to 8 mins back.

i will be in contact with you this weekend.
thank you

Paul

1 Like
48

That’s still pretty good riding, so you’re not far off.

49

Yup i am close, but so far if you read me. but i think the V02 intervals is the way forward. please send me your contact deets and thank you

50

whatever the w/kg the the people are dropping you are at.

51

ever do vo2 workouts aside from the hard group ride? what’s your training diet consist of?

52

It’s on the cards, as well as some other interval training.