Hi guys! I’m currently doing SSB1, at first it was really difficult but know I’m doing just fine. And sorry for my english but I’m from Argentina and we speak spanish.
My main goals are all sustained power races, so it’s pretty clear that after SSB2 I’m going to start Sustained Power Build, the problem is that I already had a race and I’m pretty good at sustained power, but I have a serious problem when the groups attacks, I thought that because it was a 88km race it would be always a sustained power pace, but it certainly didn’t, when I was riding with the group I was okey but then they started to attack and I got dropped several times by different groups, my problem is that I don’t have that ‘explosiveness’ when they attack, I tried but I got dropped, but then I was really rested, by the time that the race finished I was not tired at all because the group that I ride with the most of the time after I got dropped were people that didn’t go fast enough so I was in front a lot of the time.
My question is, what I have to do to have that ‘explosiveness’ because SSB1 and SSB2 don’t have any above threshold workout’s neither sustained power build, so I need to change a weekly workout? What workout should I change and for what one?
Hey there @Bruno! While you are still doing SSB, your short power will not be as developed as it will be when you go through the build and specialty phases. That said, instead of doing a Sustained Power Build plan, I would recommend you take a look at the General Build if you still want to develop sustained power but also have a little bit more punch for race day.
Throw in a few intervals which replicate an ‘attack response’. Maybe at the start of each SS/Threshold interval do a 15 second VO2max level effort (or at the end of each interval). Or replace an entire SS/THR workout with a VO2max/Anaerobic workout (1/week).
This won’t super-charge your short power, but it should keep it sharp enough so you can keep from getting dropped.
The low and mid volume SSB2 have quite few v02 max intervals and stuff which should help. Also 88km for a road race isn’t really that long so will be more explosive. Certainly look at general build next rather than sustained build.
