Training for Time Trials

[RoadRaven]

Well... on the first page of this thread... I posted a list of specific training rides I tried to do and weave into a fortnightly cycle...

Well, I have long since flagged that and have begun a new schedule about a month ago (post nationals where I was inspired on the TT day and wishing desparately I could join in)

I have decided to focus only on TT training and trust it will benefit my road racing too. TTs are what I love - so why on earth was I trying to train for everything!?

My week day rides are timebound as I work full time and travel (by car most days as I have to take children into town to school) is half an hour each way...

So my week is typically...

Sunday - 30-60km medium intensity ride

Monday - 30-60 minute low intensity ride after work (recovery after the weekend)

Tuesday - 60 minute min interval workout (10-20 mins to warm up, 10 mins to cool down)

Wednesday - rest or same as Monday

Thursday - hill reps on my aero bars about 45-60 minutes (10-20 mins to warm up, 10 mins to cool down)
Being on the aero bars as I climb is key - it requires a much greater power output, and power, after all, is what TTs are about.

Friday - no ride or a gentle 10-15km with my youngest son on the flat

Saturday - race... about 45 min warm up, then 25-40km race, then 15-30min cool down

I had a TT last weekend, and I believe the specific focus is helping. Big improvements (I got second in my grade - about to post a race report...)

I am anticipating having longer rides after the 17th December as that is when I go on leave for !!!!SIX WHOLE WEEKS!!!! so I will be able to really get race fit before some of the events I want to complete in late summer/autumn.