Time trail bike on a turbo trainer

The-beast

hi guys, after a season of riding 10m time trails on a normal race bike without aero bars getting it down to 24.45, I have now taken the plunge and bought a planet x stealth tt bike... to get myself used to being in the position as well as taking it out on the road through autumn and spring is it a good idea to attach it to my turbo trainer to preform interval training through to the new season to get used to the position? Any advise would be gratefully appreciated.

hopper1

Yep... That's the best way to train... In position

DavidJB

Yep...TT position takes some getting used to...and I found that part of your legs hurt that dont in normal riding to begin with.

ut_och_cykla

Yes - but don't forget to protect it (or its 'joints') from sweat - e.g. headset etc. with a towel or similar.

sagalout

I'd definitely recommend doing as much as you can on it before next season. I bought one this time last year in the sale and never got round to doing much on it until the start of the season - it just seemed easier to leave my road bike on the turbo. Result was I spent at least half the season adapting to and tweaking the position. Finally happy with it 3 races from the end!

This year I'm going to do all my turbo sessions on the TT bike

rick_chasey

Boardman suggests doing it in front of a mirror to get an idea on how aero you actually are and how aero you could be.

Biaggi

Better still get some rollers and do turbo training with your roadie and TT on the rollers.

Rollers force you to be as still as possible with the torso which equates to a more efficient, stable and aero output on the road.

The-beast

thanks for the thumbs up guys, not taking any chances with this tt set up so im off to planet x for a level 2 bike fit using lasers and all sorts of gizmos next thurs, just want to be in the running next year, got the legs - just not the experience, got myself an 8 month tt training schedule and now im good to go

doyler78

Just asking the question as it isn't relevant to me this but what strikes me is that if you are doing short intervals on the turbo (v02 max stuff) and at an intensity that you will never do in a time trial (that is unless you do very short tts) then what's benefit is there from doing those type of intervals on the tt bike? I would have thought it would be better to complete the intervals as hard as you can and if that means doing them on the road bike so be it.

I can understand if you are doing 2x20 or such that replicate the intensity and duration of the events your targettting then it will be highly beneficial but I just wondered about these shorter intervals that the OP will undoubtably be doing as well.

hopper1

I find that training in the TT position helps when it comes to TT racing, as I've trained those specific muscles. I used to train more in the 'upright' position, then found my glutes would be sore after a race, because they were put in a more extreme position.
Can't really explain it, though it does help me...

dave35

As said above-get some rollers....and ride your t.t bike on them...that's a good way of training in your t.t position-good for learning to ride steady

MatthewBulmer

doyler78 wrote:

Just asking the question as it isn't relevant to me this but what strikes me is that if you are doing short intervals on the turbo (v02 max stuff) and at an intensity that you will never do in a time trial (that is unless you do very short tts) then what's benefit is there from doing those type of intervals on the tt bike? I

I always do my VO2Max work in whatever position allows me on get the maximum amount of power down. Psychologically, I need to go into these sessions knowing that they will be absolutely max efforts. Physiologically, I don't know what difference this makes, but mentally it makes a big difference to me. Having said that, all my longer threshold sessions are done in the TT position for the reasons stated above.

ut_och_cykla

doyler78 wrote:

Just asking the question as it isn't relevant to me this but what strikes me is that if you are doing short intervals on the turbo (v02 max stuff) and at an intensity that you will never do in a time trial (that is unless you do very short tts) then what's benefit is there from doing those type of intervals on the tt bike? I would have thought it would be better to complete the intervals as hard as you can and if that means doing them on the road bike so be it.

I can understand if you are doing 2x20 or such that replicate the intensity and duration of the events your targettting then it will be highly beneficial but I just wondered about these shorter intervals that the OP will undoubtably be doing as well.

Specificity must be the key here surely. If your races are mostly TTs - some if not all of your training needs to replicate the bike position for best effect - and if you can't get the Watts out in that position- teh position needs altering perhaps.
And for intensity - the intensity needs to be above but shorter lasting to prompt an adaptation in your body - and it would make sense to do these on the TT bike too - so that you know you can fill your lungs, activate the glutes etc.
Alternatively you could do some high rep weight training - but I'm not sure that will help TT times

danowat

I never train in the TT position, thats not to say you need'nt either, but my training regime makes it difficult to do so.

As the majority (95%) of my training is done during the commute, I am loathed to use my TT bike for said commute.

However, I don't feel any worse in the TT position because of it (thats not to say I wouldn't be better if I did either...), I've done a 100TT this season (my first TT season) without any discomfort.

MatthewBulmer

ut_och_cykla wrote:

Specificity must be the key here surely. If your races are mostly TTs - some if not all of your training needs to replicate the bike position for best effect - and if you can't get the Watts out in that position- teh position needs altering perhaps.

Agreed; however, there is a trade off between aerodynamics and power production. Your most powerful position won't always be your most aero one. However, I would agree that the more time you spend training in a specific position, the more powerful you will become in that position. Hence the importance a finding your optimal position on your TT bike.

Tom Butcher

I leave the TT bike on the turbo - I'm not forced to do the sessions down on the bars so I can do shorter harder ones sitting up more and then longer intervals like 20s in TT position if I'm training for time trialling. I can see the benefit in using rollers too but I'm not that confident in using them that i fancy it in TT position so just use the road bike for them - still never actually tried the TT bike on them so might be OK.

doyler78

Thanks for the replies. I see some differences in approaches here. Some that seem to take my view and others that don't. I guess it's like most things people do the things that they feel works for them.

I'm still not persuaded that riding above tt intensities in the tt position is necessary or even very beneficial especially for those that can't attain the same power in that position.