Most training GPS units have a grade metric for you to view real time and get a feel for your speed on a 5 percent vs. 15 percent grade. By using low cadence intervals, you may now train more specifically for a particular course. The low cadence (65 rpm) high intensity interval may simulate a very steep hill, whereas a higher cadence (80 rpm) lower intensity interval would simulate a more moderate grade. However, you must be careful with this type of workout, as it can be stressful on connective tissue.
Pacing over varied terrain is a lot more challenging than holding a consistent pace over a flat course, but the objective is the same: to meter out your energy most effectively. The natural tendency when faced with an elevation gain is to surge or increase power to overcome the added resistance of gravity. Variable efforts are far more fatiguing than consistent efforts. A good workout or drill is to practice metering your energy smoothly over varied terrain. Pacing may be the key factor that unlocks that fast run off the bike.
Knowing when to sit up, stay aero or get out of the saddle is tactically important. Most aerodynamic drag (where most of your resistance is coming from) is minimized at around 13 mph. Sitting up puts you in a more leveraged climbing position. Hard, out-of-the-saddle efforts are like putting on the after burners. They are very fatiguing and should be used sparingly — if at all. Learning to descend without excessive braking subtracts minutes and seconds from your bike split.
By understanding your course terrain, adapting your training specifically for it, metering out your energy over the course and tactically reacting to it, you may give yourself a tremendous advantage over the competition. Remember, the bike split offers the most opportunity for time reduction — and should be addressed accordingly.
Matt Russ has coached and trained athletes up to the professional level for over 15 years. He currently holds the highest level of certification by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field coach. Russ is head coach and owner of The Sport Factory. Visit
www.thesportfactory.com for more info or email
coachmatt@thesportfactory.com
ELITE TIP
“In the offseason, I love to do a handful of cyclocross races out here in Los Angeles. It’s a great way to improve bike handling skills, mounts/dismounts, and an “easy” way to really suffer for an hour! Be prepared for some scrapes and cuts, but everyone needs a good cyclocross scar story!”
Chris Foster,
USA Triathlon Project 2012
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