About 3 years ago I started cycling. I spent most of the lockdowns during 2020 training for a 1 mile, 2 minute all out KOM in my local neighborhood. Being in my infancy when it came to periodization and structured workouts, I self coached back then with my best guess. I pretty much kept it stupid simple. Ride at Zone 2 most days and then go all out on the KOM once a week a few times during the same workout to get better. Eventually I got it! In 2021 I was thwarted on my KOM and I am determined to get it back. I have found Trainerroad and the awesome community that surrounds it. I am deep diving into structured training, periodization, and proper coaching. Chasing KOM’s are still an ego driven goal of mine, but, I find myself wanting to perform my first bike race this year as well which is a rolling road race of around 50 miles in length. The hobby and passion is growing.
The road race is in the second half of the year. It is obviously a completely different energy system driven requirement than a silly short sprint KOM. With that being said, I don’t know of a good event type to input into the trainer road adapted plan to essentially train for the KOM. I know its going to consist of VO2 work and Anaerobic Work. Without a event type or duration that mimics these short KOM’s I notice the plan builder doesn’t automatically create workouts that are focusing on these specifics. I just manually change to a Zone 5+ workout when I feel like it within a training block. Any thoughts on a) how much anaerobic work would yield a benefit (I am thinking time, how long of a training block? and 2) what are some of your pacing strategies on short KOM’s. I think in the past I have just attempted to dump and hold onto power until I fell off my power curve. I realize now this was not ideal and I blew up the legs prematurely. I’ve also tried a negative split where I just thrash it towards the end 30 seconds assuming that’s the best anaerobic sprint length I had a chance of holding.