Training for Time Trials

[hellosunshine]

brilliant thread!


im still doing the base work for the 2007 season which will end in a week,getting up to 21 hrs a week.......everyother day i do 10 mins on/off big heavy gear work.



intervals twice a week in the racing season,
race twice a week
RECOVERY RIDES
1 endurance hilly ride of 3 hrs
and also power sprints,where i find a gradual hill of about 90secs "climb" and sprint up it 7-12 times in the hardest gear i can push until my performance drops off.


im also a light weight so twas interesting that the point was made different builds have different things they are good at.im better at hillier events and also the longer distance stuff,10 mile time trials are not my forte.

40 in 13 days max hr 184 resting hr 51. 48kg and 5' 5"


ALWAYS REMEMBER,LOSING TOO MUCH WEIGHT MEANS LOSS OF POWER.

[CR400]

My goals as far as TT are to accoplish as much as I can speed and time wise without a TT bike. I feel that I have to be fast enough to earn it. In other words I want to be strong enough and fast enough to be competitve with myself and others before I lay down the cash. I mean you only use them for that one thing. Right now even a TT bike wouldn't make me competitive enough. Example, 5k slightly rolling TT the best I have ever averaged was 22.58 and 8:24. Even though Monday I did 20.40 and 8:50 at the beginning of my road season. So I am hoping for good things by July. That historically is when I am the strongest and fastest. Tests and races show that I have a high LT, but I really don't know how to develope it. I have problems with high speed tolerence. I can hit and maintain 24 to 26 but only for a mile or so, and of course when I do so my heart rate goes up above 105% of LT.

[CR400]

Oh I should also mention that my course has two 90 degree turns in it one left and one right. Plus a set of railroad tracks. It may be that I scrub speed while getting around these obsticles. I almost wiped out on monday trying to take the left at 22mph. Regular back roads as well.

[Eden]

Once you've got a good base in the best way to build speed is to do interval training. It's not fun, but it works... It will help you build the ability to stay up at your LT for longer periods of time too. (if you know your LT that is generally where you shoot to keep your HR near doing TT's but 5K is pretty short... you might want to go a little harder? the shortest TT we have around here is 8 miles or about 13K)

I was doing 4-5 3 min HR Zone 5 intervals with 3 min recoveries between, and 3-4 8 min hill HR Zone 4 low cadence hill intervals once a week each last month. This month I've got hill sprints and Zone 5 hill intervals on the line up. Ugggh, did the sprints day before yesterday and today I'm posting this to put off doing the hill intervals.....

btw - clip on aerobars don't have to be expensive - I have a cheap pair from Performance that I got while waiting for my nice set to come in - well I ended up modifing the Performace ones so much (with a hacksaw...) that I decided to keep those ones rather than hack up the pricey pair. I think they cost about $15... and aerobars are the piece of equipment that will make the biggest difference in your performance.

[kelownagirl]

Eden - what do you differently with your saddle when you do a TT?

[Eden]

Some people move their saddles forward and up if they are going to use their road bikes for TT's. I never wanted to mess with my saddle height in case I got it back wrong for road racing, so that's one good reason for the dedicated TT bike.

[smilingcat]

Hi hellosunshine,

48kilos and 5' 5"... Sounds like you need to put some weight on. Even for a hill climibing specialist, you need more body mass. I've heard number around 2lbs (approx. 1kilo) per one inch of your height. so at 5' 5", you should weigh in around 59kilos? Well I'm sure that rule of thumb needs to be adjusted for women.

and I need to lose about 10 kilos. not that I race. It's just because...

I hated interval training and still hates it. I prefer the rest day

Shawn

[Grog]

Another fine rule of thumb is 5 lbs per inch above 5 feet (or 6 lbs for men).

It corresponds to a BMI of about 21-23 I think.

A climber would want to be a tiny bit below that, but not much.