Training for Time Trials

[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...

[SheFly]

An aero helmet is one of the key pieces of equipment to help make you faster in a TT. I now have all the fancy-schmancy gear, but the helmet and the aero bars are the things I can point to that really made a difference (besides training ).

Nice bday gift for sure, and the LGs are nice - that's what I have too!

SheFly

[RoadRaven]

Thanks for the smiley faces Starfish I hope it works... maybe its just a $300 way of making me think I'm fast as well as psyching out those near me in ability... but I do still really like my fancy new hat!

SheFly, I have read so much about aero helmets, and of course the key thing is holding your head still in the best position for aerodynamics - and it seems so many people move their head about it negates any benefits. I have been working hard on keeping my head still and low into my shoulders whenever I train for, or complete, a time trial, so I hope I can "do the right thing".

My partner and some of his training partners as well as some of the LBS guys reckon a TT suit makes you faster than an aero helmet... I dunno... I think I would feel so uncomfortable in a TT suit I would slow myself down because I wouldn't be focused.

I do wear a pocketless snug jersey, and I don't wear gloves, so hopefully that gives me the second or three a TT suit might afford over 18-20kms...

7 days til I get to test my LG in a club TT... am looking forward to it!

What colour is your LG, She Fly? Mine is the silver one - it matches my TT bike beautifully

[Eden]

My partner and some of his training partners as well as some of the LBS guys reckon a TT suit makes you faster than an aero helmet... I dunno... I think I would feel so uncomfortable in a TT suit I would slow myself down because I wouldn't be focused.

At a bike race everyone is so focused on themselves no one has the time to worry about how everyone else looks in their skin suits (unless you show up in a full body hot pink one ) that said, I think the aero helmet will make a bigger difference than a skin suit...
In a couple weeks I'll finally get to try mine out! Hopefully this year I'll have stronger legs to match too (I have my long awaited Giro - yeah!)