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Better than the bloke at my LBS's crit sim: 45 minutes 85% with 30s @ 200% every 5 minutes (straight back at 85% after the sprint).
In my very limited experience, miss your clip in, flat out with 1 leg unclipped, panic brake, freewheel, repeat is more like it.
That said, it is a pretty brutal session
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Or the park and ride style crits, 90% for 45 minutes, with 5-10 second sprints every 30 seconds.
RecoveryRide
Acliff
@%~}
You’ve got to laugh at Trainerroad’s text description of a breakaway simulation.
‘One min at 120% and then settle in for a few minutes at threshold and you’ll be away from the bunch’
Try sprinting your bollocks several times and then riding at 120% for three or four minutes to get a 20 second gap before realising nobody was stupid enough to come with you.