New to TR and this forum
I’m racing bikes for around 17 years now and started training very seriously about 5 years ago (around 15 hrs a week). I worked with 2 coaches and now I’m self coached for 6 months. My endurance is fine but I’m struggling in the XC and crit races. After a couple of fast corners or chasing someone for a minute, I have to take a breath and let the competitors go. This is super frustrating.
I’ve always struggled with Anaerobic efforts. My sprint and 1 + 5 min powers are ok, it just seems that I can’t recover from them.
For example, during the specialty phase doing 30/30’s. Im done after 4 reps, I just can’t handle them.
At the moment i’m doing Threshold over/unders, with 1 min over (120-130%) and 2 min under (80-85%). I’m hoping that this will help me to develop to clear the lactate of recover better from a hard effort. (btw, i wasn’t able to finish this workout, tried it once. Did 3 reps and I had to recover for a couple of minutes, did 2 reps and finally was able to do 1 more rep, next time I will reduce the watts a little.)
Sprints: around 1500
1 min: 650W
5 min: 480W
Does anyone recognize this of got some experience? Any good tips or tricks to help me would be very welcome! Also, what TR plan will suit this problem the best?