Training for Time Trials

[kelownagirl]

Thanks posting all this Roadraven. I am printing it out. I have a hard time finding a flat 15-20 k route that doesn't have at least a few stop lights. The only flats here are in town and as soon as you're out, it gets very hilly. Our TT route is rolling hills so I practice on that. I have to ride a flat 20 km to get to the route. Can that be my warmup?

[RoadRaven]

Hey there Kelowna

I assume you are referring to doing the Aerobic TT on 15-20km of flat?
The reason a flat course is suggested, or that you do it an indoor trainer is because you need to keep your heart rate an even 8 beats below your lactate threshold.
Hills make it difficult to keep your heart rate even.

The step-ups you can do on less than flat ground.

If your normal TT course is a hilly one than that is what you work with, I guess. The 20km the town is a great warm up because you won't be pushing it too far.

I'm interested in hearing what you do in prep for your TTs too

[kelownagirl]

Haha, I have no prep. I am a super newbie. Only started riding last spring. However, I have a secret wish to compete in a TT. I did the local route last year for the first time on my own and was only a few minutes off the young girl's times (the slow ones that is and only 1.5 minutes slower than dh. I'm sure with some training I could do ok in my age group (46). Not sure if there are any women my age who race though. Might make for an easy win eh?

So, in answer to your question, my training looks pretty like what you just outlined for me

[RoadRaven]

Haha Kelowna... I'm kinda like you I guess - I had not really thought about TTs or being competitive - then I started looking at others and riding with others, and then I did my first TT and loved it (despite REALLY sucking at it!)

I like that a TT is about yourself and you do not have to be responsible for others safety like you are in a pelaton.

As a 'relative newbie' you need to ensure you build in rest days - it is too easy to get excited about goals and overtrain.
3-4 intense rides a week is enough.

I do not count S1 - the step-ups - as intense... although your legs fly, my heart rate raraely gets above 125, which is right in the recovery zone for me.
So do step ups inbetween two of the more intense rides.

And well done on being so close to the times set already. Remember in a race situation you inevitably go even faster! I look forward to you writing up your first TT race in the Race Results forum

[RoadRaven]

Here are some tips I have gathered from various books (Friel, Bernhardt) and magazine articles (Bicycling, Endurance Sport, Cycle Sport, Ride, Bicycling Australia)


1. Do 5 minute intervals once or twice a week, gradually increase interval length to 15 minutes each time.


2. Do “pyramid” intervals… based on distance… ½ km (¼ mile), recover, 1km (½ mile), recover, 2km (1 mile), recover, 4km (2mile), recover, 8km (4miles), recover, 4km (2mile), recover, 2km (1 mile), recover, 1km (½ mile), recover, ½ km (¼ mile), recover all the way back home.


3. Do 3-5km (2-3 mile) intervals with 3km of recovery (2mile) in between.

[RoadRaven]

1. Time trialing is about efficiency, not just power. You increase efficiency by becoming more aerodynamic. It's much easier to increase your aerodynamic efficiency rather than increasing your power.

2. Your bike accounts for only about 15-20% of overall drag.

3. Approximately 75% of drag is determined by your body's resistance against the air.

4. Aero-bars will save up to two minutes on a 40km/25mile course. Aero-bars are more aero-dynamic than tri-bars.

5. Keep tyres pumped up hard - tubulars should have about 140psi (regular car tyres are pumped to 30psi)

6. A non-aero helmet creates four times the drag of a non-aero wheelset. It is therefore better (and cheaper) to spend money on a TT helmet, rather those tri-spokes and a disc.

7. How the race number is fixed to the bike matters more than having an aero wheelset. Place it low and stretch the jersey so the number is as flat as possible when the rider is in position and so that it does not create a "sail" effect.

8. On a round tubed bike frame, a water bottle on the seat tube is more aero than having no water bottle. It is more aero to put it on the seatpost than on the down tube.

9. Wearing gloves creates more drag than having a non-aero front wheel. Like the helmet - spend money on close fitting, smooth gloves rather than a HED disc...

10. TT booties and a skin suit will only save you seconds, and are not worth the expense unless you are an elite contender.

[RoadRaven]

6. A non-aero helmet creates four times the drag of a non-aero wheelset. It is therefore better (and cheaper) to spend money on a TT helmet, rather those tri-spokes and a disc.

Just going to take myself to task here... while this statement is pretty accurate, it is only accurate if you wear your TT/aero helmet correctly and position your head so it sits in the most efficient place between your shoulder blades and if you never look sideways or behind you.

If you do move your head alot, or can't get the helmet to sit low between your shoulder blades, then your money is much better spent on aero wheels.

[SheFly]

1. Time trialing is about efficiency, not just power. You increase efficiency by becoming more aerodynamic. It's much easier to increase your aerodynamic efficiency rather than increasing your power.

Got the power, now working on the aerodynamic...

4. Aero-bars will save up to two minutes on a 40km/25mile course. Aero-bars are more aero-dynamic than tri-bars.

This is the newest piece of equipment going on my TT bike - integrated stem/aero bars. DH says that they are about 1lb lighter than my current setup.

9. Wearing gloves creates more drag than having a non-aero front wheel. Like the helmet - spend money on close fitting, smooth gloves rather than a HED disc...

Precisely why I don't wear gloves when I am TT'ing.... Then again, I don't wear them while road racing/training either.

10. TT booties and a skin suit will only save you seconds, and are not worth the expense unless you are an elite contender.

Well, I don't consider myself an elite contender, but I have both a skinsuit AND TT booties, and they do make a difference. Depending on the length of your TT, seconds count. For me, the addition of these items and an aero helmet probably saved between 30-45 seconds, which on a 9.75 mile course, is significant. Where these really made a difference though was on the tandem TT attempt.

Great advice, RoadRaven! And thanks for the training tips, too .

SheFly