Wednesday, July 15, 2009

BVC Workout - motor pacing and practice 2km pursuit

Quick workout at the track...


Two motorpace sessions. The second was fun, 5 laps @ 40kmh, 5@48, repeat three times, with the last ramping after 5 to a sprint finish...

Also did a practice 2km pursuit, non-aero, about 2:54. Which is only 18 seconds off my goal time for Track Nationals (2:36). PAvg was 381 watts. I suspect that with aero gear (helmet, bars, skinsuit etc) that this would get me under 2:36.. I'll try that next Wed.

2 comments:

Buttsy said...

I am guessing this was on an outdoor velkodrome.....do you have some hints on training for a pursuit? Any help would be great....

Stuart Lynne said...

Burnaby Velodrome is a 200m track covered by an air inflated roof. So indoors and actually compared to outside it is fairly cool at this time of year.

Pursuit in my age class is quite short, only 2km. So only just outside of anaerobic range: 2:30-2:40 should podium. So less time spent after that initial 30-60 seconds anaerobic and getting up to speed. No less painful though.

For a good starting point for pursuit google coggan pursuit. He gives a very nice analysis of the requirements.