Decisive attacks in cycling races seem fluid, almost natural. Yet they're not magic: they require strategy, honed fitness, and a willingness to push your limits further than your opponents. If you're a moderately experienced rider looking to make a difference in competition, here's how to make your attacks a success. Here are also some concrete training examples to incorporate into your next outing to turn your efforts into powerful attacks.
By Guillaume Judas – Photos: depositphotos.com
Mastering explosiveness: training yourself to emerge from the pack
A running attack is a brutal effort which intensely demands the legs, cardio and entire respiratory system. To make the break and get away from the pack, you have to prepare your body to absorb and produce this sudden acceleration. A good way to achieve this is to work on short, intense sprintsFor example, do 10 10-second sprints at maximum power, completely depleting your reserves with each repetition, followed by 5 minutes of easy pedaling to recover. This exercise simulates the violence of a peloton attack.
For slightly longer efforts, try six 30-second bursts at full power, around 175% of your FTP, or longer if you feel up to it, with 4'30" of recovery between each. These workouts develop the ability to produce explosive effort and recover quickly after it, two essential qualities for placing a decisive attack.
Harnessing Inertia: Using Speed to Advance Youtage
Race, Speed is a precious resource that many runners wasteA well-placed attack, just as the peloton is slowing down (called a "counter"), can create an immediate gap. When riding in a group, take advantage of a bend to accelerate just as the riders behind are still in the bend before picking up their pace.
If you're training alone, simulate this effort by sinking down a hill, then sprinting flat out down the hill for 30 seconds. These drills teach you to transform momentum into sustained effort, thus saving energy while putting your opponents under pressure. A well-timed attack is often more effective than a brute effort, especially if everyone in the peloton is expecting this acceleration.
Build a solid base to attack from
Without good basic physical condition, It is impossible to attack if you are already out of breath following the peloton. Strengthening your endurance and your ability to withstand prolonged efforts is therefore crucial to have the energy necessary to consider an attack.
Basic running training could look like this: On Tuesday, do 3 x 10-minute blocks at 90% of your FTP, with 5 to 10 minutes of recovery between each block. This workout improves your aerobic "body" and your endurance to stay fresh longer during the race. On Thursday, focus on maximum power intervals with 6 sessions of 4 minutes at VO2max intensity, around 110 to 120% of your FTP, followed by 4 minutes of recovery. This combination builds your endurance while developing your ability to produce repeated intense efforts, like during a series of attacks in a race.
These are just examples, which deserve to be individualized. But what is important to remember is that You cannot hope to make decisive attacks if you are not prepared in advance to carry out this type of violent effort..
Fully commit: no half measures
A half-hearted attack is a wasted effort.In competition, you have to commit fully or stay in the pack. During your training sessions, simulate attacks by maintaining an intense effort for at least 30 seconds, without relaxing after a simple acceleration. Get used to going all the way, as if you had to make a gap in a race. This discipline forges an attacking mentality and builds the confidence needed to launch yourself without hesitation in competition. By repeating this pattern, you will learn to channel your energy for decisive efforts.
Attack, a question of mentality
Beyond physical condition, a successful attack relies on the mind. The best attackers aren't just the strongest; they're the ones who dare to push themselves into the red and accept the pain longer than others.By incorporating these workouts, you not only work your body, but also your ability to overcome the fear of maximum effort.
For a moderately experienced cyclist, Progressing in competition requires better reading of the race, choosing the right moment and targeted training for these decisive momentsWith these exercises incorporated into your weekly training, you will quickly see progress, whether it is in following the attacks of others or in launching your own.
Once you have acquired these basics, refine your strategy by observing your opponents and identifying moments of relaxation in the peloton. Over time, your attacks will become key moments that make the difference..
