Winter turbo training, aiming for 10 mile TTs next season
topcattim
Posts: 766
As the autumn/winter draws in, I'm beginning to think about a winter in the garage on the turbo, punctuated by the odd longer Saturday ride and the occasional commute to work. In previous years, I've stuck fairly well to a general endurance turbo plan, and I know I've got the stubborn-mindedness to make it work. But I also like to see a structure, a sense of progression.
Next year, I plan to target 10 mile TTs. I know that a key session will be 2 x 20s, but I just can't bear the idea of a whole winter of 2 x 20s! Can anyone point me to a structured plan that will take me through the winter and set me up well for next season?
Thanks
Next year, I plan to target 10 mile TTs. I know that a key session will be 2 x 20s, but I just can't bear the idea of a whole winter of 2 x 20s! Can anyone point me to a structured plan that will take me through the winter and set me up well for next season?
Thanks
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Comments
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Just have a read of the 'how do I get faster' thread below. It's all in there.0
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Plus the trainerroad thread, all 158 pages of it!0
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Read Andy Topham's book.
And - if you're not already - read the Time Trialling Forum pages. Tap NapD for nuggets of info
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Thanks for those pointers. I'd not been watching the timetrialling forum but will from now on. I'm after a structured programme and it does look as though trainerroad might have something - I'll start looking through the <<ahem>> 158 pages....0
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Thanks for those pointers. I'd not been watching the timetrialling forum but will from now on. I'm after a structured programme and it does look as though trainerroad might have something - I'll start looking through the <<ahem>> 158 pages....
If it's just 10s you're looking at then IMO it's a case of doing 1 all-out-megabeast-vomit inducing-max effort-short interval session a week, one or two sweetspot/threshold sessions then some easy riding around that, just to keep the weight off really. All on the TT bike. In a nutshell.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Thanks NapD. Although I think I'm going to regret asking this, can you specify re the intervals to give me a bit more about their length and number and RBI (I think I can get the intensity recommendation!). The threshold bits I can work out too.Thanks for those pointers. I'd not been watching the timetrialling forum but will from now on. I'm after a structured programme and it does look as though trainerroad might have something - I'll start looking through the <<ahem>> 158 pages....
If it's just 10s you're looking at then IMO it's a case of doing 1 all-out-megabeast-vomit inducing-max effort-short interval session a week, one or two sweetspot/threshold sessions then some easy riding around that, just to keep the weight off really. All on the TT bike. In a nutshell.0 -
Thanks NapD. Although I think I'm going to regret asking this, can you specify re the intervals to give me a bit more about their length and number and RBI (I think I can get the intensity recommendation!). The threshold bits I can work out too.Thanks for those pointers. I'd not been watching the timetrialling forum but will from now on. I'm after a structured programme and it does look as though trainerroad might have something - I'll start looking through the <<ahem>> 158 pages....
If it's just 10s you're looking at then IMO it's a case of doing 1 all-out-megabeast-vomit inducing-max effort-short interval session a week, one or two sweetspot/threshold sessions then some easy riding around that, just to keep the weight off really. All on the TT bike. In a nutshell.
Variety is the spice of life. Things like pyramids where you do sprints, then 1min efforts, then 5 min efforts. Or 1min on 1off, or 3min on 3 off. All Flat out (but paced, if you know what I mean) That sort of thing. Basically lots of short flat out intervals. Have a google of vo2 Max intervals. Play around with rest intervals (but at least 1:1 work to rest, the shorter the interval the more rest you need, eg, if you are doing sprints, 12-15secs on, 48-45 off).Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
An hour to 2 hours at higher end of level 3 tempo sessions are also worth dropping into a week. Perhaps one of your commute rides then a Saturday morning ride?
I race TTs and tempo sessions are a staple part of my training. During winter I do up to three a week.
early part of the winter you could look at one legged power intervals as well.0 -
Apologies for being blind/ stupid but where is the Time Trial Forum located?0
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Apologies for being blind/ stupid but where is the Time Trial Forum located?
Just google it. It's not part of bikeradarInsta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Apologies for being blind/ stupid but where is the Time Trial Forum located?
Just google it. It's not part of bikeradar
Ah cheers. Thought it was some part of BR I'd never seen.0 -
Adam Topham's book is good! He has done over 300 miles in a 12hr this year, so can do it as well as write about it!Greetings from the wet and windy North west0
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Adam Topham's book is good! He has done over 300 miles in a 12hr this year, so can do it as well as write about it!
The pyramid session in that book is a classic. It's horrible but brings big gains.Insta: ATEnduranceCoaching
ABCC Cycling Coach0
