Rothe Training Tip Five: The Breakaway
Who doesn’t want to be in a break-away and win the race? Getting away from the bunch and making a run for the Win is a nice way to race your bike. Unfortunately it often doesn’t end as expected and the break gets caught and you find yourself spending way too much energy and having nothing left for the finish once you’re caught.
There are some basic steps on how to make a break-away a successful one, though. First, ride within your limits. If you’re in your “red zone” at close to max heart rate for the entire time off the front you most likely will “blow up”.
Secondly, think about what YOU have to do to get to the finish line in the break, without spending excessive energy. Take your turns and pull through and “keep the break going” but don’t be that guy pulling 700Watts for 15seconds and then pull off. Instead, pull hard for 20-30 seconds and hold it steady.
Third, when you have a lot of guys in your break you can rotate through quickly, 10-15 seconds. If you’re only 2 or 3 guys then everyone has to take a bit longer pulls (and the others get longer “rest period”, too). When you’re not pulling, rest as much as possible, catch a draft, drink and try to “relax” a bit before your next turn.
Finally, the key to a successful break is ”harmony” within the break and making the field work for it: If you think the gap is coming down, push harder and try to distance the chasing field a bit. Even if you just go harder for 30 seconds or half a lap this may result in the pack getting distanced a bit and the chase realizing that you and your break-away companions are “gone”.