Stop Getting Dropped, 4 min stair step race example

So you watched the other video about going out and riding with or racing faster athletes.  Now you want to figure out how to avoid getting dropped.

This athlete got popped on a 4 minute stair step climb, so I'll show you how to break down the w/kg AND discuss how taking surges into account is crucial, as w/kg rarely tell the whole story unless it's a TT effort away from a group on a flat course.

Some things to consider first, that will allow you to stick with the leaders for longer:

-Drafting

-Energy conservation: closing gaps efficiently, Not closing everything, NOT overextending yourself

-being smart: Rider who pulls on from and explodes every week…get to the end first, because that’s going to be where it gets really spicy

-cornering

-positioning: can’t outWATT bad positioning!

-nutrition for later surges (100g of carbs per hour)….

-recovered from previous efforts in the week

-repeatability and depth will continue to improve, also consider higher CTL if feasible and RESPONSIBLY GROW

so i looked into this climb more. I looked at your  competitor since she finished in the first group and I could get her power data.

the climb was two separate chunks….

1m40s @ 3.9 w/kg

1m45s @ 5.5 w/kg! dang

(This spans 270w to 380w for 69kg rider)

overall, there was ~ a 4m stretch at 4.3 w/kg (297W), but as we can see above, it’s not constant power. Biggest surge at 460w

Athlete has done in lifetime:

1m40 @ 4.5 w/kg…mock race

4m @ 3.8w/kg, so you’re not matching the watts, but that’s because of the second surge….

69kg, needs to do:

1m40s @ 380W, which in past 3 years you’ve done 322….

Need to do 4m @ 262, with surges well above, and she actually has done 260W at this duration (this race!)

holy cow you basically had 4m and 5m lifetime PRs, and blasted season PR #s across the board.

A quick hit and more a very short vo2 effort.Let’s hit some short vo2 with a hard start…i’ll cook something up.