Time Trial Training

joeyhalloran

Hey, over the summer i will be doing regular club '10's and was lookin for training advice to get the time down. Over the winter from feb i had been doing 2x20 intervals but i have recently dropped that to do chaingangs instead. I will have chaingangs on tuesday and TT on thursdays, what padding should i put around this to get the most speed out of my legs?

I take it shorter intervals, but how short? and how many do you have to do for it to be worth it?

Thanks

Alex_Simmons/RST

Well it kind of depends on where you're at but doing some 4-5 min efforts at a bit harder than 10-mile effort level are good for sharpening you up. Start with a few and build them up to 25-30 minutes total time. Or you could attack a hill of around 3-mins pretty hard and do some repeats every 10-15 minutes, 3-5 of those. See here for some thoughts:
http://www.cyclecoach.com/index.php?opt ... Itemid=114

Once a week should be enough if you already have a TT and another hard session mixed in with your general aerobic maintenance rides.

Or you could get a plan to give your TT fitness a boost - click on the training plan link below

Infamous

Ride 300 miles a week at tempo and above.

You can have that for free.