training for a 40k tt

Get some tight clothing, a cheap aero helmet, and some TT bars.

Do some high intensity intervals as part of your training.

Don't go mad in the last week.

Clip on bars are the highest gain you can get - that and being able to use them - Don't place them too close together though. It takes a bit of practice to use them and to be able to use them continuously too.

I do use power & HR - but not really well in a TT - it's pretty much always riding to feel then checking my HR is where I expect it. 40k is a good distance for a TT - so much more than the 10mile 25 minutes of pain which is faily easily endured. My advice - don't go out too hard - I assume you've got some method of measuring speed - so you know roughly what your average speed is on a flat road - up that by 2mph and see how it goes. When it comes to the ramp, allow your speed to drop, keep the pressure on the pedals the same - then the last lap see if you can "empty the tank" - don't forget you need to get off and "run" into transition at the end ...

Drink wise - might be sensible to carry some - I lost my bottle (no - really - I dropped it somewhere in the briefing and didn't have time to find it) - so did the 40k (hilly) without a drink - it's perfectly possible, just a little distracting.

Be sure to come back on and tell us how you did, it might help others in the future.

Good luck.

Fenix wrote:

Tri bars are definitely worth it unless its massively hilly. Put them on any road bike and you'll be 1 - 2mph faster for the same heart rate.

It's only 40k so the OP should be able to stay in position like that for an hour or so.

Provided you practice in that position - on or near the front of the saddle with elbows in and head low. And practice cornering confidently on the aerobars.

After tri-bars, a properly tight skinsuit is the next most beneficial item. An aero helmet (can you borrow one?) will save a similar amount of time as expensive wheels.

I would only take a bottle for a 40km if it was a hot day, otherwise you lose speed each time you're out of the aero position holding the bottle and glugging from it (this also disrupts your breathing, which should be deep and regular the whole time). If you don't have one you don't have to think about how much, how often etc.

Pacing is key. Don't go mad off the start, notch up the effort once you've got into a rhythm then keep on it and ride through the discomfort for the last 10-15 minutes.

Try doing 20 mins at what you think is race pace on a loop or a flat stretch of road where you can stay on the tri-bars the whole time. Note how far you went and/or your average speed. Spin easy for 5-10 mins. Then do the loop again, or if straight out go back in the other direction, at the same effort level (which may not necessarily be at the same speed). If you're not suffering in the last 5 mins of the second interval then you can probably go a little quicker.