Aerobic Training for Crit Racing, Gravel Races, and Road Races! Yes, Crits.

Produce more power by burning more fuel 

1  why do you want a strong aerobic metabolism for short 1 hour races?

2. who wants a high anaerobic capacity or high VLaMax

3. what does the big aerobic base do for you besides long endurance rides? This might surprise you.

4. interval trick that i learned from inscyd

Endurance video link: https://youtu.be/4uld9mAlF7Y  

Training Packs comments and critiques! https://www.evoq.bike/training-packs 

riders generate lactate every time they jump out of a corner when produced by glycolysis

glycolytic metabolism produces lactate.

aerobic metabolism consumes lactate.

you’re always producing lactate. even on an endurance ride; but it’s such a small amount, and the aerobic system gobbles that up.

road racing repeated attacks; criterium racing.

back to the race; you produce these big bouts of lactate, and then it’s consumed in the less intense moments (as long as you keep pedaling) when it’s transferred from fast twitch fibers to the slow twitch fibers.

head nod to Sebastian Weber 

so #1, if you have a BIG aerobic base, you can make this huge glycolytic efforts, and your aerobic system will still consume the lactate. You will have a better sprint at the end versus someone who is not aerobically trained; they will be more fatigued and you will have greater fatigue resistance.

said differently, if you are poorly trained aerobically or have a high vlamax, you can throttle insane watts but don’t have the metabolism to consume this.  

2. who wants high vlamax? PURE SPRINTER or kilo rider (they want HUGE power output from glycolytic system, raw power, because their race is over after the last sprint or one mega effort)

high vlamax, u need a big vo2max, because lactate is the fuel for the aerobic metabolism.

3. the more aerobic you are, THE MORE FUEL YOU BURN; the more you burn, the more power you have. 

Cooling system on a car; you want to get more oxygen in to burn more fuel and produce more power

4. keep pedaling between intervals

what’s next:

How to structure base miles; redesigning 5 blocks to racing. It’s not sexy, less intervals. I know athletes “want to train”, but it’s AEROBIC TRAINING. Go Ski!

https://youtu.be/vKrfmur8yP8