cut my 10 TT time
HillClimber101
Posts: 149
sorry, you've probally hered this before, but:
I have done a couple of TT's this season, my first season, and i have hovered around 30 mins - 29.33 and 30.14 - but i was wondering if by the end of the season i could do a 25 or less.
is it possible and if what do i need to do. i could ride an hour for 3 - 4 week days and one long weekend ride, 40 miles ish.
what should i work on, climing - is there a benifit, speed - will that grow musle or something else, is there also a way to get faster by changing my pre race routine
any advice, help
I have done a couple of TT's this season, my first season, and i have hovered around 30 mins - 29.33 and 30.14 - but i was wondering if by the end of the season i could do a 25 or less.
is it possible and if what do i need to do. i could ride an hour for 3 - 4 week days and one long weekend ride, 40 miles ish.
what should i work on, climing - is there a benifit, speed - will that grow musle or something else, is there also a way to get faster by changing my pre race routine
any advice, help
0
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PTP Runner Up 2015
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As to pre race - have a good warm up and do some work to get your HR closer to race pace. It helps with the jelly leg syndrome that ou sometimes get at the start of the race.
1. Clip on some aero bars onto your bike. Stay in the aero position during the TT. Also get some lighter wheels with lighter tyres( eg michelin pro2/3s). Aero bars plus lighter wheels & tyres knocked at least 90 secs off my time!
2. Don't go off to fast! Keep the first couple of minutes or so steady. Try to maintain a constant output over the time trial rather than going off to fast, blowing, recovering and then going too fast again ( i speak from miserable experience). Again, you can knock a minute off with correct pacing.
3. I warm up for the TT by doing some moderate cycling for 10-20 minutes with 2x1 minute hard efforts. The hard efforts really prepare the body for the time trial effort.
4. Do a couple of time trials a week. Just doing them you will slowly but surely get fitter.
Doing the above I got my time down from 28mins to 25:15 in my first season.
Most of the guys and gals I know prepare for the time trial season by doing alot of higher intensity efforts on a turbo trainer during the Winter months. E.g. 20 minute efforts at time trial pace. 3-5 minute efforts above time trial pace.
I agree with most of your ideas, with the exception of #4. I'm a race at the races sort of person and have found that in order to be fresh, feeling strong, and ready to go that you
need to apply this "race at the races" theory. I don't believe that hammering yourself 2 or
3 times a week and then trying to race on the weekends, or whenever, will result in
good results(other than a good case of burnout). This applies to most of us that work for a living, have other things in our lives than cycling, and have limited time to train / race.
Now IF you're a Pro and all you need to do is eat, sleep, ride, repeat, well, that's another story. You won't last long without quality rest. I believe that knowing how to rest is the reason most Pros are such great riders. They put rest above all.
Dennis Noward
Some of my training has been as hard as a 10M TT to be honest, so it is possible to do a mid week TT and then a weekend one, and be recovered in between.
I will be disappointed if I don't record good times in both rides!
You ride / race as much as you want. But make sure you have a good recovery period to ensure your body apapts to the training / intensity.
Above all though, enjoy it!
Bianchi Via Nirone
I used to think like you(back in the good old days - way back). I would pretty much hammer daily and race twice a week. I had no control over my training and was pretty
burned out most of the time and never seemed to be really UP for races. The answer was that I needed to get into better shape, or so I thought. Only problem was my solution to this "problem" was to try and train harder and faster. It worked. It got harder to train and I burned out faster. There is only so much you can do and so many pedal revolutions in your storage bin(so to speak). Even if all you have to do is eat, sleep, ride, repeat, there are limits.
Dennis Noward
For my part I did two a week and every 4th or 5th week I had a rest and did some fairly mellow Mountain Biking, just for a rest and a change.
I just think that jumping in there and doing some 10s is a good way to learn how to pace the ride and get fit.
Two of the fastest course you can do !
Yep, lots of travelling this weekend but it should be fun. Just hoping for two float days!
Dennis, I note what you have to say and I respect your comments. I don't train 5 days a week and race every weekend. I train three days a week with Thursday and Friday as my rest days. I don't normally race Saturday and Sunday but as mentioned above, these two courses are the fastest in the country and setting a PB on both courses is an early season goal of mine (currently 23:55 after only TTing for the first time last season).
I assume from your comments that you were riding pretty much everyday. If so, burnout is something which you would expect to happen. As long as you enjoyed your time and don't look back with any / many regrets then that in my opinion is the most important thing. You just need to listen to your body every now and again.
Bianchi Via Nirone
Believe it or not I was young AND stupid once. Now all I can say is I'm not young anymore. You've got the right idea taking rest days and keeping ahead of burnout.
I don't have any regrets about not training properly. I think everyone does it from time to time. You get carried away and try to do more riding without adding more rest. I'm still out there though and still enjoy the rides. I'm even signed up(again) for 7 days of flogging
myself over Colorado's high passes. It won't be pretty but.......
Dennis Noward.
Dennis, do you listen to the Fred Cast?. The chap on there was talking about that ride. I think he's signed up also. Sounds pretty savage! Enjoy!
Bianchi Via Nirone
I have got to plead complete ignorance to the "Fred Cast". From the States you know.
Fill me in.
thanx
Dennis Noward
It's great. It's a podcast about cycling!
Here's the link. http://www.thefredcast.com/
Bianchi Via Nirone