Training for Time Trials

[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.