Training for Time Trials

[RoadRaven]

Here... Cancellara's saddle from the prologue...

He has done away with the rivet altogether!


SOURCE:
http://www.cyclingnews.com/road/2007...chopped_saddle

[Eden]

I finally have a bit of what I consider to be a comparison between using and not using my disc/deep wheels on the TT bike.
So this weekend was the TT championship, its really the only long one around (unless you do triathalon) at 40K - most of the stand alone TT's around here are around 10 to 12K.
My hubby and I went out and pre rode the course the day before, since it was supposed to rain hard (ended up dry!) and we didn't want any suprises. The pre-ride I used my TT bike, but had my training wheels on it (Velocity Deep V's). Now we didn't do the whole ride at TT pace, but we did a few fast sections.
What I found was that I really noticed the disc when there was a cross wind. I've always heard that its actually an asset in a crosswind - unless of course its a really strong crosswind and blows you over...., since it acts like a sail - much like when a sailboat uses a crosswind to tack and go faster - and I really do think I could feel the extra boost. Doesn't do much for you in a direct headwind, but the course was really twisty so there were few sections going directly into the wind.
So I definitely think the disc works well, though it's not the lightest wheel available, for relatively flat courses its more of an asset than a hinderence. I wouldn't use it for anything hilly - mainly because of the weight, but also because its older and an 8 speed, fine on my TT bike on the flats and small rollers, but I would want something bigger than a 21 for real climbing

[SheFly]

I'm just catching up with this thread, so forgive me for being late to the party!

I definitely sit "on the rivet" while TT'ing. I ride a Fizik Arione saddle, and have to point the nose WAY down to be able to do this, but find that it works for me to get the power that I need. Apparently, given my past couple of weeks of TT results, it works.

Eden - thanks for the description on the disc wheels. Apparently I have a new pair of Zipps coming my way (I guess I have been a good girl ), and I will be anxious to compare them to the Ksyriums I am using now.

SheFly

[RoadRaven]

Well, I haven't really had a chance to notice how I sit... I forget to take note and just ride.

Interesting, SheFly, to hear that you do and it is possible. Now the days are getting longer, I will be able to target some serious research time into this. Some seat/nose adjustment might be in need though - don't want to do what i did on the trainer again!!!

[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.

[RoadRaven]

Pssst... I got an early (REALLY early) birthday pressie from my life partner - he really spoils me

Louis Garneau aero helmet... went for a 34km "test drive" today... sweeeeet...

Can't wait to use it in a TT. It fits tight on my head and has a little ratchet at the back to tighten/loosen it.
We shifted my speedo forward on the aeros so it sits between my wrists and I can glance down without moving my head.
The tail snugs in between my shoulder blades so I can just feel it which will help ensure I keep my head in the right place and don't do the "dipping" thing which negates the use of an aero helmet at all.

Very excited, but my next TT isn't til the 14th...

I did a 10km burst over rolling hills which I did in 24:45mins in January. Today, under similar weather conditions I did it in 23:50mins. Not sure how much was the aero helmet, and how much was the psycholgy of feeling fast in a fast hat, but 55seconds over 10kms is quite a difference

[Starfish]

Not sure how much was the aero helmet, and how much was the psycholgy of feeling fast in a fast hat, but 55seconds over 10kms is quite a difference

whatever works...