analyse this: I keep getting dropped

[Alex Simmons]

Maybe a crit averages L4. A L4 workout it is not, or else you are racing very easy crits.

Typical 1 hour crit for me has 12 minutes AC (but waay high like 900 watts), 20 minutes L5, and the rest in lower zones.

Careful if you are using the frequency distribution chart in Cycling Peaks to determine how much L5, L6 etc you do. It is somewhat misleading. An L5 effort would be contiguous riding at L5 for several minutes at a time. That would be a solo breakaway attempt or gap close down.

The frequency distribution chart does not show you how much time is spent for contiguous periods. It lumps every thing in there, so all those small accelerations with power around L5 level are counted but they themselves are not L5 workouts. Same deal for L6.

 

[Alex Simmons]

BTW, here are samples of my own crit files:

http://bp1.blogger.com/_62BKFFp-ZQ8/RblRUfjdkOI/AAAAAAAAADk/2Zi4flNVrEo/s1600-h/SundeCrit2007.jpg
and accomanying story:
http://alex-cycle.blogspot.com/2007/01/australia-day.html

http://bp1.blogger.com/_62BKFFp-ZQ8/RY3pcJdWajI/AAAAAAAAACI/c74jASQpGFc/s1600-h/Pudding+Crit_wko_Dec06.jpg
and accompanying story:
http://alex-cycle.blogspot.com/2006/12/christmas-pudding-racing-vs-training.html

http://bp2.blogger.com/_62BKFFp-ZQ8/RX4glGQunmI/AAAAAAAAABE/dumvbbC_dJo/s1600-h/BrindabellaCritDec06.jpg
and accompanying story:
http://alex-cycle.blogspot.com/2006/12/give-dog-bone.html