Training for Time Trials

[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.

[RoadRaven]

CK... if you are interested in TTs you should def get a TT bike...

I mean, if you were interested in playing basketball, would you go play only in your golf shoes because they were the only sports shoes you had? 'Course not...

Having a TT specific bike means that you dont have to mess with the position of your bars or seat - and a big part of doing a TT is being able to output power in the most aero position you can... and that can be tough and uncomfortable to train your body to.

You don't have to spend heaps on a bike to make it your TT bike. We bought a nice Giant TCR Aero 2 on sale for $NZ1500 - thats been the biggest expense. It came with aero bars attached, but I wanted bull horns not drops, so we have picked up from TradeMe (our equivalent of EBay) bull horns for about $20 and redid the front end... we bought an extra long carbon seat post for about $10... I borrow my sons front wheel which has a deep rim...

With my next TT some time away, my partner has just swapped my stem post out for a shorter one... it drops my front end nearly 2 cm and brings it back about 1cm... my profile is much more aero, but I went for a 5km spin on it yesterday and its going to take a few rides to get used to. My thighs tap up into my belly and my right shoulder was feeling the weight of me on it. However, that profile into the wind should gain me about 15 secs into the wind if I dont have to sacrifice my power output. Only time will tell.

I'll ask my daughter to take pix of my road bike and my TT bike so you can see the dif in seat/bar heights.

To choose to race TTs on a non-TT bike puts you at a distinct disadvantage if others are using TT bikes. But remember, a TT bike may make you a little faster initially, but ultimately (as Lance sayd) - its not about the bike. TTs are about shear guts and determination as you battle yourself and rise to your own challenge. Getting aero is not so much about getting fast (although that is the side effect) it is about reducing the wind resistance which is your biggest 'handicap'... even on a calm day.

As for getting faster before you deserve a TT bike - get one now... my averages for a 20km TT are around 31kph... to be up there with the top women in my club I would have to be doing 35-38kph... thats about a 75%-80% increase in my power output. Thats going to take me 2-3 years probably... Get the TT bike, it helps you focus and achieve your goals.

Kelowna, like Eden, I would not want to mess with my saddle on my road bike.
My TT bike's saddle is more forward and pointed slightly more down than my road bike - mainly because I am continuing to drop my handle bars and the leaning down nessecitates some accomodation in my seat.

[missymaya]

These are some great tips for those of us who want to try a TT. Currently, I'm nearing the end of the school semester, so of course all the big projects are due too, so focusing on competition isn't at the top of my list. But, after the semester ends (in about 3 weeks, thank goodness) I want to give a TT a go. Here are a few questions that I have:
On a TT bike, what is the most aero position to be in (seat position, angle, etc)?
What's your starting position when starting a TT?
Reading all of this info really helps and I can't wait for the semester to end just so I can get started. Thank ya'll

[Eden]

I can't speak to how to fit a tt bike - I had mine professionally fit... but I can talk about starting.

Most TT's you start out being held by a race official. You won't get the fancy starting ramp you see in the Pro races, but someone will stand behind you holding your saddle while you are completely clipped into the bike. This is not scarey! I promise they won't drop you and you won't fall over when let go! If you feel like you aren't being held up straight do ask the person holding to move you - they will be happy to do it. You want to start out with your less dominant leg a bit above the 3o'clock position (this is because you want your stronger leg to be the one pulling over the top for the best starting acceleration). If you have aerobars DON'T try to start out in them. Start out either in your drops or out on your cowhorns if you are set up that way. There will be a second official giving you a count - they'll ususally position you at about 30 seconds to go, and the official will give you the last 5 seconds count out loud and with his hand. When they say go, you will be let go and you'll want to get moving. Most people once they are moving (a few pedal strokes) will stand and get up to speed, then get into the aero bars.

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you. If you can find someone to practice with a few times it helps a lot , not only to alleviate any fears, but to get the feel of how to start off nice and strong too.

[kelownagirl]

Anyone seen this site?

http://www.timetrialtraining.co.uk/P...eSchedules.htm

[SheFly]

You want to start out with your less dominant leg a bit above the 3o'clock position (this is because you want your stronger leg to be the one pulling over the top for the best starting acceleration).

...

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you. If you can find someone to practice with a few times it helps a lot , not only to alleviate any fears, but to get the feel of how to start off nice and strong too.

Actually, I start with my dominant leg in about the 2 o'clock position so that my first pedal stroke is a full-power push to get me going. I think this is a personal choice, though.

And yes, being held at the start can be intimidating. As Eden says, however, they WILL NOT drop you! Hey - they can hold DH and I both clipped in on our tandem, and that's a lot of weight .

SheFly

[Eden]

Actually, I start with my dominant leg in about the 2 o'clock position so that my first pedal stroke is a full-power push to get me going. I think this is a personal choice, though.

I just looked in one of my books and indeed it says dominant foot forward. Someone else one once told me that you want your more powerful foot being the one coming over the top so that your second pedal stroke was the more powerful one, as you are not getting too much leverage out of that first push down and you are getting the momentum of that more powerful leg coming over the top. I'll have to experiment with both and see which I prefer - and which gets me started better.

[RoadRaven]

Most people once they are moving (a few pedal strokes) will stand and get up to speed, then get into the aero bars.

Yup, this is what I do ... and I start with my dominant foot somewhere between 2 and 3 I think...

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you.

Last year in my first TT and the first time I was held, I weighed 110kg... he held me straight and true and it was all right.

Missy, you ask "what is the most aero position to be in"... I'm afraid all we can do is give you guidelines. Look at some TT races near you or on TV and you'll see people like to get low over the handle bars. The idea with yourself and your bike is to present the smallest surface to the air that you can.

For me I do this by lowering my handlebars, they are much lower than my road bike. My seat nose is also tipped down a fraction more than my road bike for comfort (but not too much or I would slide off).

The rest becomes technique - tuck your knees in, tuck your elbows in... and equipment - get bullhorns to reduce the profile of your handlebars, an aero front wheel will make a bigger difference than a rear one etc etc.

Mostly its about having a go and seeing what you can do. I had the benefit of my partner and sons to "fit" me to my bike. You might want to do what Eden did and get professionally fitted. Well worthwhile.

Kelowna, looking forward to checking out that link... haven't got time left this morning.

[CR400]

Yeah, it felt a little strange the first time I ever had somebody hold me up to start a TT. It's kind of cool though becuase you get all clipped in and ready then power off the line. I stand too for the first few strokes. Oh also be sure you are in the gear you want to start in before you get to the line. My first TT I was not. I thought I was on my 52 ring to start and half way through I noticed I was on my 42. Needless to say I lost a lot of speed and time with that mistake. I also fell off the course into the gravel and lost time getting back onto the pavement. Of course it had to be a two inch drop and jump to get back on.

[hellosunshine]

you time trial on pavements???????


we time trial on dual carriageways and normal roads,the start anbd finish have to be less than 1/2 a mile apart so they are ususally out/back courses or circuits.

only pavements are in built up areas,well thats us in the uk.........

[RoadRaven]

Kelowna, like Eden, I would not want to mess with my saddle on my road bike.
My TT bike's saddle is more forward and pointed slightly more down than my road bike - mainly because I am continuing to drop my handle bars and the leaning down nessecitates some accomodation in my seat.

I have just posted pix of my RR bike and my TT bike if you want to see the difference in front end and seat angle...

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