building the top end

I've been happy with the way my training has been going since returning from the UK in August. Step by step I can feel myself getting stronger, fitter, faster.

Yesterday, I could feel the top end coming back. The kind of fitness that let's you drop a gear and get out of the saddle at the top of a pass. The kind of fitness that you can respond to attacks when riding at lactate threshold.

Today I did some motorpacing behind the car. An excellent way to take your fitness to the next level.

I think the best four ways for developing your top end fitness in order of effectiveness must be:

1.racing
2.motorpacing
3.a group ride with friends of similar or slightly better ability
4.intervals

Being behind the car is very similar to being in a fast moving group. The speed is very high, above 60 kmph at times. You have to be aware of what's going on, what's coming up. Cadence is also high. In the biggest 50 × 11 gear, you have to really spin to keep up. “Leg speed” is what they call it. Heart rate is high too. Usually about 160 HR when tucked in. Get dropped and it's above 170 HR trying to get back on.

On the flats, if the pace is constant, and the ride continuous, there's no reason to be dropped by the car.

It's the short hills that test you. Out of the saddle. Big gear. Feathering the brakes. Staying close to the bumper. It's not the incline that will cause you problems. Rather it's when the car bridges the climb. As the gradient eases, the car accelerates naturally. You have to save your biggest effort to chase the car down here.

Brakes caused by traffic lights are also a test. Get up to speed. Start to accelerate as the car comes past. Swing right. Head down. In the drops. Out of the saddle. Back on.

Repeat this pattern and it's a real sufferfest. Just taking a drink from the bottle, never mind a picture, and the car will have a few metres on you.

When you are left alone with the car in the distance, it's amazing how fast you can go. The speed in your legs is an amazing thing indeed.

Today we took the back roads, hit the coast at Izumozaki and up past Mt. Yahiko to the beach at Maze. Luke and I were in the sea in seconds! An Italian restaurant for lunch. Yahiko skyline. Yahiko ropeway. Yahiko village. Onsen. A Perfect Day.

Sunday's training: Motorpacing – Kashiwazaki ~ Maze (63 km, 250 m climbing, 45 kmph)