I’d be inclined to swap one RPM for another sprint session at the track, this should simulate the race environment better than RPM.

My typical week is includes 2 RPM classes
2 x weight sessions, 1 pilaties class
and 1 session track cycling where I do a 15minute medium pace warm-up, then 6 sprints efforts with full recovery.

Would RPM cover threshold training adequately?

Am I missing something?

The best training you can do for the 20min events is lactate threshold training. This is designed to get your body used to processing high amounts of lactic acid. Your body learns to operate with higher levels of it in your blood but also learns to process it faster.
Interval training will do this. 20-30sec sprints, starting with 2 minutes recovery but over the weeks, reduce the recovery time and up the intensity. Interval workout time should not exceed 30min all up.

These middle distances, in my mind, are the most painful to train for as it is right on the cusp of two major energy systems, aerobic and anaerobic. Ouch!

Perhaps also I am not adequately trained for high sustained HR events. My focus is on sprint events of less than one minute so my program is all speed power

What training should I include in preparing for events of 20-30 minute duration?

Headaches after exercise are reasonably common but not to be taken lightly. I would suggest speaking to your GP if this occurs regularly. Although there are many normal causes of exercise related headaches, there are also some nasty ones.
Firtsly have your blood pressure checked and speak to your GP. After that some casues of headaches are:
1. Increased body temperature causes changes in the blood vessels in the brain that can cause headaches.
Solution: Warm up and cool down slowly. Stay well hydrated.
2. Muscle tightness in the upper spine affecting neck extensors, causing tightness and headaches. Solution: Stretch your Trapezius muscles before and after training. Have a posture assessment to determine head carriage. Massage.
3. Blood sugar levels. Sudden drop in blood sugar can deplete the brain of much needed glycogen which also causes headaches. Solution: Make sure you eat at regular intervals throughout the day (every three hours). Be sure to refuel within half an hour of training.

Hope that helps

I haven’t focussed on PH levels as I find that most correct diets, i.e. low in processed foods and animal products, have favourable PH levels. It’s a good point though and I am glad you brought it up. Thank you, I look forward to more comments.

Haha! Well there’s always next week right?…And the week after…

I often get headache after high intensity exercise of 30 minutes or more, sometimes it’s quite nasty

I don’t know if this is due to blood sugar or dehydration.

It happened again last weekend, i.e. in cool weather after a 30 minute road race

(it does not happen after weight training thought)

Any ideas?

Thanks

Daryl M