The race-winning interval
Just one type of interval you can do that gives you a much much better chance of winning the race I'm going to do it today join so I've landed I'm in kinsale it's down anyone doesn't know isn't from Ireland it's Clark it's so West so it's beautiful down here it's gonna be a reoccurring theme in this vlog you'll see me from time to time down a can tail I love it down here my mom is from down here so anytime I get a chance I try and get down here it's a beautiful place to ride your bike if you haven't been book star here we go kind of go in I'll try and get myself something decent book in hand something I'm constantly amazed by it's called the reticular activation system learnt about it years ago reticular activation system it's our every day filter for making sure we only get messages that we need to get delivered to us so for example did you ever get a new car and then as soon as you get the new car you suddenly noticed a new car all over the place the car has always been there but that's your reticular activating system and it's just filtering out letting you know what you need to know just got a book on photography photography it's my new year resolution I've been in that bookshop a hundred times and I've never noticed a book on photography but because it's my resolution today it pops out at me so keep reviewing your new year resolution and your brain your reticular activation system will start pointing out things that are helpful to you to help you achieve that goal and the little tip catch it okay protip home away traveling down the Clark as I said forgot my overshoes so you do make shift over shoes in a pinch get a pair of socks for it amana's over heels no one is a needle wiser the type of integral you can do it's called a race winning effort they looked a few years ago thousands of her are foils and tried to analyze common trends what makes a race winner and this race winning effort was one of that efforts they identified so like anything if you want to win races let's go reverse engineer this break it down and put it into practice so what is it well think about it in terms of being in a breakaway so you need to get separation from your breakaway so it's ten seconds for gas you need to establish duct up from the breakaway or the branch so you need to ride super hurt one-minute zone five and then that's the stretch your lead out and then you need to settle in to trash holes so that's exactly what we're going to do create is an interval call race winning effort that mimics done so it's ten seconds absolutely full stick it's warm minute basically as hard as you can goes on five and that's settling in to zone 4 for 4 minutes and we do that in a session like today I'm gonna aim to do or four times so it's one I definitely encourage of whether you're a racer over to your sport heave rotor you get huge benefit from being able to do it you're never going to drop your body's just riding around at 40 total 5k an hour it needs a massive aggressive acceleration to get clear stretch tuck out there smash the elastic and and you'll start riding at the same pace as the chase was behind ends are for just passing the old head I can say there in the background if you haven't been down here on Rio just even a little place to stop for coffee across there definitely one of the nicest rides armed someone is coming down after Saturday and can say