indoor trainning for the pursuit

MBrazao

As a husband and father of triplets with a full time job, I only have time to squeeze an hour or so of trainning daily into a usually busy schedule. Most of this trainning is done indoor on a mag trainer. After reading "The Cyclist's Trainning Bible", I'm trying to follow the program recommended by Joe Friel, but I really want to try the individual pursuit, and the book tells nothing specifically about track events. I'm 31 years old, 6 feet tall and weigth about 70Kg (153 lb.). Although i never raced on the track, I like to do prolonged efforts of 4-5 min. with HR in or above my threshold, so I think that the pursuit would suit me.
I would appreciate any suggestions on trainning for this event, given the time constraits put above, and also the fact that most of my trainning is done indoors, even in the summer.
Thanks you all!
(sorry for the poor english, i'm brazilian!)

Lasalles

I would say that virtually all pursuiters spend a great deal of time on the road,training and racing so i dont know how you will go about doing 1hr of training indoors per day.Where will you get your endurance training from???

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MBrazao

Thank's for the reply, lasalles. Anyway, how much time is that? I mean, how long and how frequently one should train to build that necessary endurance?

VeloFlash

You will need an endurance base to get quality out of indoor training intervals.

Aside from the endurance base, I would suggest you have to address the following on your home trainer in a pursuit position -

Improve your VO2 max - 4 minute intervals can cover you here.

Improve your AT - 25 minute intervals at or near (road) race pace.

Improve your lactate tolerance - 1 minute to 1 minute 30 seconds intervals at bridging speed.

Improve your anaerobic power (Dr Coggan states that 25% of pursuit power is sourced anaerobically) - 15 seconds max sprints followed by 45 seconds rest.

All the above can be accommodated on an indoor trainer. But you have to have a training plan incorporating your interval sets that considers your present fitness and preparing you for your major event for the year. You do not want to be over or underdone.

You will also need to practice standing starts while totally stationery. Sort out the gear of most efficiency. It is important to train at the cadence required on that gear to produce the speed you believe you are capable. I consider a computer with a cadence read out is important for pursuit training or purchase a digital music metronome and set the beat to the target cadence.

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VF

"Remember, even if you win the rat race, you are still a rat"

MBrazao

Thank's for the reply, Veloflash. The training tips are very spot on, but anyway how can i know if and when i'm ready for those workouts? I mean, can i build a decent endurance base most from the 1:00 / 1:30hr sessions on the trainer? If it cannot be achieved this way, how long and how frequently should my endurance rides be? Should they necessarily be on the road?
As for the standing starts, is there an official or someone else to help the athlete stand still before the gun, or one has to develop this skill? I have never watch a pursuit competition.

acoggan

For a 3k - for a 4k, it is more like 15%. In both cases, though, that's an average value. For example, I know one elite female pursuiter who apparently derives over 30% of her energy anaerobically. Conversely, my balance is more like 20%/80% even over the same distance.

acoggan

MBrazao,

Please email me offline, and I'll provide what suggestions I can. As luck would have it, I'm attempting the same thing you are, i.e., preparing for a pursuit by doing most of my training indoors.

MBrazao

Thank's for the reply, acoggan. Where can I find your e-mail?