Trainng for TT - beginner

CarleyB

is there anything training wise i can do to help me prepare?

any places to look for training techniques, best way to plan it? etc

I had a quick look through amateur race and training but couldn't see anything that immediately jumped out at me.

I did post on Road beginners but told that I might get more of a response here Thank you

SBezza

Well it does depend on what sort of length TT's you will take part in. If it is the shorter TT's then increasing your threshold power is probably more of a priority.

I think as long as you have a decent base fitness then the 2x 20mins at just under 25m TT pace/power is a good way, and the 4 or 5 x 5min intervals at just over 10m TT pace/power.

If you are thinking about doing longer TT's then you will have to get the miles in on the bike.

A coach would give you a better idea, but this will give you an idea, include plenty of rest.

If you look on the training forum here you will find some pointers. If in doubt and really want to improve, consider a coach, best thing I have done.

CarleyB

I was looking at the 10 mile TT

SBezza

First of all do one, if you haven't already done one. This will give you an indication of what sort of paced you can sustain.

Start off fairly easy and build up the pace over the first mile, legs will be on the edge of burning for the remaining 9 miles and then really ramp up the pace as much as you can for the last mile to half a mile.

First question a coach would ask is what method are you going to use to train by, HR, Power, or just perceived effort.

Thick Tester

Just Pedal and hard.....

CarleyB

i don't want to burn myself out straight away, but I also don't want to be v.censored .

CarleyB

SBezza wrote:

First question a coach would ask is what method are you going to use to train by, HR, Power, or just perceived effort.

Well i have no HR monitor so i suppose perceived effort,

SBezza

With perceived effort, I am usually able to say one or two words during the majority of the TT, for the last mile, I doubt I could say more than one word.

Foe your first TT don't worry about how you perform, just try your best. Pacing and knowing what sort of effort is required is something you learn by doing them.

hopper1

SBezza wrote:

With perceived effort, I am usually able to say one or two words during the majority of the TT, for the last mile, I doubt I could say more than one word.

Foe your first TT don't worry about how you perform, just try your best. Pacing and knowing what sort of effort is required is something you learn by doing them.

How does that 'two words' relate to your HR?

SteveR_100Milers

SBezza wrote:

With perceived effort, I am usually able to say one or two words during the majority of the TT, for the last mile, I doubt I could say more than one word.

Foe your first TT don't worry about how you perform, just try your best. Pacing and knowing what sort of effort is required is something you learn by doing them.

*(0&@!! You can actually operate your vocal chords at TT effort?? Agreed mind, its all i can do to "croak" my number at the finishing time keeper...

SBezza

hopper1 wrote:

SBezza wrote:

With perceived effort, I am usually able to say one or two words during the majority of the TT, for the last mile, I doubt I could say more than one word.

Foe your first TT don't worry about how you perform, just try your best. Pacing and knowing what sort of effort is required is something you learn by doing them.

How does that 'two words' relate to your HR?

Well at the end of a 10 my HR would probably be about 182-183, the average in a 10 for me is about 173+, so pretty high. Not 100% sure of my MaxHR but would expect it to be about the 185 mark, as I have never seen it go above this either TT-ing or hill climbing.

Here is an trace from a race.

http://connect.garmin.com/activity/38081941