10-mile TT training.
onabike
Posts: 68
Now finished my first Summer regularly attending club time trials. I’ve got my times down from short 27s to 25.30 consistently. I’m reasonably pleased with this modest improvement considering I was quite ill in May.
Taking stock now and thinking of next year. I have a couple of thoughts in mind to improve my time trials. I appreciate any advice.
Intervals : 3-5 minute intervals at speeds above my time trialling pace on my local time trial course. I was thinking of using my familiarity with the course to do various sections at a higher speed than I would - ahem, can - in a time trial. E.g. some sections are slightly uphill where I find it difficult to maintain 20mph during a time trial; so here I’d ride at ~ 25mph. Other sections, with the wind at my back I can do 27 mph relatively easily; therefore, I’d go at 30 mph here.
As I get fitter do I lengthen the interval, or increase my speed per interval?
I did try some intervals on a turbo before I got ill. It was ok but I reckon I’d benefit from some feedback on how hard I’m pushing. So I am considering getting a new turbo with a Power meter.
Hill Climbs: Are hill climbs are a useful way to train for time trials? I have the Cat & Fiddle hill climb close by which takes me ~ 25 minutes to complete. It certainly feels like a good lactate threshold work-out as my heart rate is equal to that in a time trial, and to me at least is more enjoyable and interesting than say 2x20 mins at threshold on the flat or on a turbo. However, I’m wondering if it would be suitable for time trials as my average speed is only around 13mph, but then again I’d hope the intervals above would give me the speed.
How would I progress this work-out with time trialling in mind? E.g. do it quicker, do it in a harder gear, or do repeats?
Guess i'm wondering the relative benefits of intervals and hill climbs. I did take part in one hill climb and was very surprised at how well i did, and how slow some of the other riders were, some of whom get times in club 10s that I can only dream of.
Taking stock now and thinking of next year. I have a couple of thoughts in mind to improve my time trials. I appreciate any advice.
Intervals : 3-5 minute intervals at speeds above my time trialling pace on my local time trial course. I was thinking of using my familiarity with the course to do various sections at a higher speed than I would - ahem, can - in a time trial. E.g. some sections are slightly uphill where I find it difficult to maintain 20mph during a time trial; so here I’d ride at ~ 25mph. Other sections, with the wind at my back I can do 27 mph relatively easily; therefore, I’d go at 30 mph here.
As I get fitter do I lengthen the interval, or increase my speed per interval?
I did try some intervals on a turbo before I got ill. It was ok but I reckon I’d benefit from some feedback on how hard I’m pushing. So I am considering getting a new turbo with a Power meter.
Hill Climbs: Are hill climbs are a useful way to train for time trials? I have the Cat & Fiddle hill climb close by which takes me ~ 25 minutes to complete. It certainly feels like a good lactate threshold work-out as my heart rate is equal to that in a time trial, and to me at least is more enjoyable and interesting than say 2x20 mins at threshold on the flat or on a turbo. However, I’m wondering if it would be suitable for time trials as my average speed is only around 13mph, but then again I’d hope the intervals above would give me the speed.
How would I progress this work-out with time trialling in mind? E.g. do it quicker, do it in a harder gear, or do repeats?
Guess i'm wondering the relative benefits of intervals and hill climbs. I did take part in one hill climb and was very surprised at how well i did, and how slow some of the other riders were, some of whom get times in club 10s that I can only dream of.
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