How do I train / fool my body to go anaerobic for intervals?
I entered my first cyclocross race a couple weeks ago and have since been training on the course.
What I found during the race and my training is I get gassed (can not even talk) on the first lap but after that I settle in and breathing is just heavy. But my times lap to lap do not change. Day to day I will get different lap times as I am trying out different set ups and the ground may be softer or harder but in a session in the 6 laps the times will be within 3 seconds.
I am in a health study and take a treadmill every 6 months. At a certain level the Dr will tell me this is your target training level and it is not very hard. I have trained my body for that level and it is kind of stuck. They did not tell me I could not train at a higher level - just train at least 50 minutes at that level of higher. Dr told me he would rather I went with perceived exertion rather than heart rate.
Also I live in a large flat city where I don't have road routes that I can readily do interval type training. We have some bike paths but with turns and other riders it is just not safe to ride full out.
At the gym in a kick boxing class of other interval type training I do gas out. On the bike I seem to have some type of governor.
Lets just start with the last lap. How do I train / fool my body to go anaerobic on the last lap?