Race Strategy

During the last few races, especially Iceman, I've learned a race strategy that really worked for me.  I'm sure if I had a coach, I would have learned this long ago.

First is interval race vs. steady state (I mentioned this in another post).  This is also known as timed attacks.  When I did my best time at Yankee Springs (52 minutes), I did it using my computer (Garmin Edge) to signal when it was time to attack.  For example:  I had the computer set for different intervals.  In the beginning it was 3 minute sprints with 1 minute recovery.   Then I did a couple 5 minute  sprints with 3 minute recovery.  As my body began to really tire, I did 1 minute sprints with 2 minute recovery.  What I found out was during the recovery periods, I will still holding a high tempo even though I was putting in less effort.  

There is an obstacle to this method and that is the trail.  It's painful when you enter a recovery period only to be faced with a steep climb.  To accomodate this, I tried setting my computer to 1 minute intervals.  That way if I need to make adjustments, my computer time will only be off briefly.  Not sure if that makes sense.

The second strategy I learned was climbing.  I am a very strong climber.  It is on hills where I pass the most people.  I've trained myself to keep my HR low on climbs, putting the emphasis on my legs.  Lance Armstrong uses high cadence to put emphasis on his HR and low cadence to put emphasis on his legs.  When one area needs recovery, he adjusts his cadence.  I would finish climbs strong and just keep going.  But late in the season, I took it a step further.  I trained myself to finish a climb with a 30 second to 1 minute sprint.  The majority of the racers would finish a climb with a high HR and slow down to take a drink and recover.  I find it hard to drink when breathing hard so I try to drink when my HR is controlled.  Thus, at the top of the climb I try to take off.  Your competitor can see this and become very discouraged, so you are also attacking their mental state. 

The only way these strategies can work is if you have trail knowledge.  When I pre-ride a trail, I look for these spots so I know how to time my attacks/recoveries and on what hills work to my advantage.  I also look for the spots where I can take a drink.  I mentioned before that I don't like to drink with a high HR, but I also don't like to drink on a flat surface or downhill.  It is these areas that you can open up the legs and take off while others drink. I prefer to enter these areas already hydrated and ready to go. 

These are things I learned late in the season and these are things that work for me.  What works for you could be very different.  I know to move up in my class, these strategies will have to evolve to keep me competitive.