Novice Club ten TT Training
Bozabyka
Posts: 252
I am new to time trialling and I want to concentrate on 10TTs.
I have been looking at training plans and Friels Bible.
No Turbo available have Rollers and good lights.
If my longest ride needs to be as long as my longest race that means I only need to ride ten miles.
So if this is the time of the year to get base miles in do I really need to be doing a lot of base miles?
Years ago I used to do a regular 25mile thrash and reguarly saw my times improve.
I have also stumbled across the idea of racing yourself fit.
Could I regular 2 x10 type training on my local 10TT course and expect to get better?
Or just a regular thrash over ten miles?
Would this lead to burn out before the race season?
I dont want a complicated training plan just some thing easy where I can train hard. Rather than try to remember what I should be doing.
I plan to use rollers to improve cadence and hills for strength and a longer ride on a Sunday.
Increasing interval type sessions gradually until race season.
Reducing interval sessions every third week to allow for recovery.
First race is Boxing Day then every week from April to August.
I am not a quick rider pb is under 30 on a sporting course so plenty of room for improvement.
I have been looking at training plans and Friels Bible.
No Turbo available have Rollers and good lights.
If my longest ride needs to be as long as my longest race that means I only need to ride ten miles.
So if this is the time of the year to get base miles in do I really need to be doing a lot of base miles?
Years ago I used to do a regular 25mile thrash and reguarly saw my times improve.
I have also stumbled across the idea of racing yourself fit.
Could I regular 2 x10 type training on my local 10TT course and expect to get better?
Or just a regular thrash over ten miles?
Would this lead to burn out before the race season?
I dont want a complicated training plan just some thing easy where I can train hard. Rather than try to remember what I should be doing.
I plan to use rollers to improve cadence and hills for strength and a longer ride on a Sunday.
Increasing interval type sessions gradually until race season.
Reducing interval sessions every third week to allow for recovery.
First race is Boxing Day then every week from April to August.
I am not a quick rider pb is under 30 on a sporting course so plenty of room for improvement.
0
Posts
No, it doesn't work like that. You build your aerobic capacity by riding for considerably longer than that.
Many people ride boxing day 10s in fancy dress, or hung over, or both - I really would not be using that event as a serious target.
I'd advise working on your position, aero is king! It's no good pumping out 300W for 25 minutes on your road bike and only being able to do 10 minutes at that power in position. My training this year involved lots of Tempo, Sweet spot, threshold and hard intervals on less than 6 hours per week so don't just stick to one type of effort.
As an example, if you think about your average 10 mile TT course, it's not pan flat, it'll have ascents and descents, so being able to ride threshold then push above that, back to threshold, push again etc needs to be trained.
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There is hope for me after all
Ha ha, if only time was the limiting factor!
Cycling blog: https://harderfasterlonger.wordpress.com/
Blog: https://supermurphtt2015.wordpress.com/
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He said one guy that coaches people gets them to ride at 30mph for a mile, then build to 2 miles at 30mph and so on. A 30mph av is 20mins for the 10 so thats going pretty hard.
I managed 29:39 for 10 miles today which is good going for me, done 12.7 miles in 37:54 with 3 road junctions we had to stop at, av 20.1mph. Im happy with that for a lunchtime blast.
It's those damn rivets - they're slowing you down.
Ironically, i was on the winter bike and was intending on sorting out the mudguards (a bracket snapped) and refitting them tomorrow!
The new record is only from early September so people have been talking about it recently.
Get the impression most amateurs would be chuffed to go under 20!
Love the idea of just riding for a mile at 30 and simply building up from that.
Just riding 10 miles as a longest ride won't work. You need plenty of aerobic fitness and that's easy to get on the bike. Intervals are great but easy to burn out if you do too much too soon.
The rollers plan could work if you can do hard intervals on them. Personally I prefer the turbo for those and I'd not start any of that til the new year.