How do I pace for a TT?

Johnpsanderson

I've started to get keen on my time-trialling having done a handful over the last couple of years but I'm struggling to find the right level of effort to maintain.

I understand road-racing (i've done a fair few now) because it is all about finding a wheel, spinning, moving through the pack and responding to changes in pace.

However - TT's are a bit more difficult. It seems to me that it is about finding a level of effort that is painful but sustainable. But how do I go out hard for a 10 without risking blowing up 5 miles in?

I'm not too inclined to strap on a HRM - not least because mine (a Decatholon œ30 special) doesn't give the most reliable readings. Is there a simpler solution to getting the best out of my body?

It's ALL about the bike.

palinurus

I found this useful

http://www.abcc.co.uk/Articles/tenpace1.html

I don't have a really fixed pacing strategy, very generally I take it a bit easier for the first 1.5 - 2 miles. Not much easier, but a bit less hard than the effort I can manage for 10 miles. I do it by feel. After that I increase the effort to what feels like my usual effort (It took me some time to calibrate this- you might need to blow at least once to find out what "too much effort" feels like). Then I try to give it some more stick about 1.5-2 miles from the end.

I don't go very quick, but my times have improved since I've started off a bit slower.

ftt

John ,I agree with Palinurus re the start bit ,but do a good warm up 20 mins steady then 3 x 2 mins at full pace with 2 mins recovery on top of that.This will remind the body what it's all about and stop that dead leg feeling,spin easy for a few mins then get to the start.Try to get a rhythm going with your cadence and relax the upper body in the areo position.I'm working on this myself and found that in my second year my times have dropped some what for both 10 and 25.good luck ftt

Eurostar

And if you're not sick just after you've crossed the line you know you could have given just a little bit more...

Johnpsanderson

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"> And if you're not sick just after you've crossed the line you know you could have given just a little bit more...<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

The prob is ensuring that doesn't happen just <u>before</u> you've crossed line! [:D]

It's ALL about the bike.

Mark Alexander

Don't forgt the warm DOWN[:)] it's as important as th warm up.


my elephant has more memory than my PC

ClaireV

I'll second that, Mark. In the second TT I ever did - a 15 mile hilly - I was so absolutely wrecked when I crossed the line that I more or less stopped on the spot. I spent half an hour chatting to some of the other guys as it got colder and colder, and then accepted a lift home in the back of someone's van rather than ride home in the dark. The absolute agony my poor legs were in for the rest of the evening taught me that skipping the warmdown is a Very Bad Idea!

Old Tuggo

Gradually build up until you are breathing quite heavy and then keep the heavy breathing at a steady rhythm concentrating on breathing out and if you can, try to relax the parts of your body that are not working.

SteveR_100Milers

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by Old Tuggo</i>

Gradually build up until you are breathing quite heavy and then keep the heavy breathing at a steady rhythm concentrating on breathing out and if you can, try to relax the parts of your body that are not working.
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">

And then concentrate on un-relaxing your legs muscles to the point where they disconnect momentarily from your brain, when the pain will somehow dissolve in the general mayhem of your effort...and you'll do a long 25 and come 86th...[:)] You need to ride a few to figure out whats best for you. Advice for TT's is like advice for how many carbs should I eat per second when riding to Tescos...in the nicest possible way, pointless[:)]. It should hurt like hell, though the pain is masked by adrenalin, and dont worry about blowing up, if you do, you can recover, if you dont you havent pushed hard enough.

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<font size="1">Time! Time! It's always too long and there's never enough!</font id="size1">

chriswcp

Funny, saying about making them hurt. I remember the first two I did this season hurt like hell, I mean as hard as any ride I've done. But now as the season's gone on and I've done more events and longer events and a few 2x20's I can't make a ten hurt.

So do they hurt if you're not race fit or am I not pushing hard enough?

SteveR_100Milers

Not hard enough - a 10 is really an extended sprint after all, so you're chest and lungs will hurt the most, for me I can't feel any thing below my waist for the last half of a 10.

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<font size="1">Time! Time! It's always too long and there's never enough!</font id="size1">

Johnpsanderson

I've found a way to block out the pain of pushing too hard too early. A kindly wasp decided to sting me in the mouth about 6 miles into a club 15 last week. Certainly gave me something else to think about as I did the remaining 9 miles.

It's ALL about the bike.

Eurostar

Excellent news. I suggest you breed some wasps so you can have a ready supply to keep in your pocket whenever lactic acid becomes a problem.

Here's a tip I happened across by chance - if you get piles you can keep the pain level nice and smooth with no hard-to-manage peaks. It also gives you a great incentive to get to the finish.