CTJ Posted August 26, 2015 Posted August 26, 2015 I have never really bothered with time trials, but in order to keep things interesting and continually challenge myself I have set myself a new goal. I need some advice on how to train for a time trial. The time trial is only 20km long so it will be fast and furious. I’m assuming training for such a short time trial is very different compared to a 40km TT. I have done similar time trials before at an avg of 35km/h on an undulating course (last week) at the coast with no specific prior time trial training – Basically just base miles. My target is to achieve an average speed of 40km/h. The time trial is only in the 1st week of December so plenty of time left to train. League racing starts end of September every single weekend until mid - March. I’m also planning to do the Mangaung classic and 94.7 on the 1st & 15th of November respectively. How do I train not to compromise the two races above as they are my main priorities for 2015, but still enough to achieve said goal of 40km/h avg?1) What type of intervals?2) Duration of intervals?3) How long before the TT do I start these and how do I taper closer to the Road races and TT?4) Will any of the Time Trail training help for the above mentioned two races? Any feedback will be greatly appreciated!
Fat Boab Posted August 26, 2015 Posted August 26, 2015 An organised TT in South Africa? I'm jealous! I'd guess that the type of training you need to do would depend on your strengths and weaknesses, and hence what you need to specifically improve on? In your 35 km/h TT, were you at threshold, or appreciably under? If the former, focus on improving your threshold. If the latter, work on pacing, ability to endure the psychological stress of feeling 'near to death', or fix the reason why you weren't at threshold. Practice over the December course would help, if possible. In that way you can try out pacing, places to grab a rest in an aero-tuck, and where you can burn a match or two, but often an even effort, rather than an even speed is quickest (at least when I think back to when I played at TT many moons ago). Avoid giving away wasted Watts, so your position, helmet, clothing, bike aero (I think in that order) should be considered. As for specific training, I'm not an expert, but you're aiming to ride for 30 mins (20 km at 40 km/h), so 3x10min, 2x15, 2x20 min threshold intervals (not all in one session) would probably suit? Sounds like a fun goal - good luck!
CTJ Posted August 26, 2015 Author Posted August 26, 2015 Thanks. My avg heart rate for last week was 93%. But my legs were still feeling good relative to my high HR. I could possibly have gone harder based on how my legs felt, but my HR would not allow.
Fat Boab Posted August 26, 2015 Posted August 26, 2015 Thanks. My avg heart rate for last week was 93%. But my legs were still feeling good relative to my high HR. I could possibly have gone harder based on how my legs felt, but my HR would not allow. Others more qualified/experienced than I could comment on the proximity to your threshold, but presumably you know what your max HR is, rather than from an equation? Perhaps you were spinning a 'small' gear at 93%HR? Maybe a bigger gear, spun a little more slowly, would allow you to exhaust your aerobic system and legs at the same time ie when you cross the finish line? I've noticed that for me, during hill reps on the same hill in a small, mid and large gear, at the same high HR, that my speed is fastest in the high gear. I'd guess we're all different?
Today's Plan Posted August 27, 2015 Posted August 27, 2015 Hay CTJ, You should hop onto www.todaysplan.co.za and build yourself a training program based around that event. The event can be entered in Today's Plan's system and will build you and training plan spefic to that TT along with a taper leading into race day. The training programs are built around algorithms developed to match the same process that a coach would use to build a plan. We first access your current training load and take in the various inputs from the plan survey. We then model a "build" rate of how your training load can be increased over time, taking into account your goals and target events. We then periodise each week, finding a model which best fits your availability. Then each week is filled with sessions which are chosen to match your goals, strengths and weaknesses - and which meet the necessary criteria to give you the necessary build rate. Each day’s sessions are now built tailored to the duration and intensity required tomeet the daily TScore(TSS) target. The end result is a tailored, structured training program unique to this rider and unique to their survey inputs.For all workouts created in the Today’s Plan system, they can be synced onto a Garmin device where by the Garmin Workouts feature will instruct the rider on how to complete the prescribed intervals. It will also beep and tweep to keep the rider in the prescribed zones.All workouts can also be used on the Today’s Plan app, again providing onscreenPrompts and instructions on how to complete the session Pricing is extremely affordable and effective:6 week tailored Training Plan & Full Analytics R2498 week tailored Training Plan & Full Analytics R34910 week tailored Training Plan & Full Analytics R429 12 week tailored Training Plan & Full Analytics R529 If you have any questions then please drop us a line via our need help button!Hope you enjoy !
fanievb Posted August 27, 2015 Posted August 27, 2015 Hay CTJ, You should hop onto www.todaysplan.co.za and build yourself a training program based around that event. The event can be entered in Today's Plan's system and will build you and training plan spefic to that TT along with a taper leading into race day. The training programs are built around algorithms developed to match the same process that a coach would use to build a plan. We first access your current training load and take in the various inputs from the plan survey. We then model a "build" rate of how your training load can be increased over time, taking into account your goals and target events. We then periodise each week, finding a model which best fits your availability. Then each week is filled with sessions which are chosen to match your goals, strengths and weaknesses - and which meet the necessary criteria to give you the necessary build rate. Each day’s sessions are now built tailored to the duration and intensity required tomeet the daily TScore(TSS) target. The end result is a tailored, structured training program unique to this rider and unique to their survey inputs.For all workouts created in the Today’s Plan system, they can be synced onto a Garmin device where by the Garmin Workouts feature will instruct the rider on how to complete the prescribed intervals. It will also beep and tweep to keep the rider in the prescribed zones.All workouts can also be used on the Today’s Plan app, again providing onscreenPrompts and instructions on how to complete the session Pricing is extremely affordable and effective:6 week tailored Training Plan & Full Analytics R2498 week tailored Training Plan & Full Analytics R34910 week tailored Training Plan & Full Analytics R429 12 week tailored Training Plan & Full Analytics R529 If you have any questions then please drop us a line via our need help button!Hope you enjoy ! Hi tjom just put an advert in the classifieds. it's easier than replying to each training advice thread individually
CTJ Posted August 28, 2015 Author Posted August 28, 2015 Hay CTJ, You should hop onto www.todaysplan.co.za and build yourself a training program based around that event. The event can be entered in Today's Plan's system and will build you and training plan spefic to that TT along with a taper leading into race day. The training programs are built around algorithms developed to match the same process that a coach would use to build a plan. We first access your current training load and take in the various inputs from the plan survey. We then model a "build" rate of how your training load can be increased over time, taking into account your goals and target events. We then periodise each week, finding a model which best fits your availability. Then each week is filled with sessions which are chosen to match your goals, strengths and weaknesses - and which meet the necessary criteria to give you the necessary build rate. Each day’s sessions are now built tailored to the duration and intensity required tomeet the daily TScore(TSS) target. The end result is a tailored, structured training program unique to this rider and unique to their survey inputs.For all workouts created in the Today’s Plan system, they can be synced onto a Garmin device where by the Garmin Workouts feature will instruct the rider on how to complete the prescribed intervals. It will also beep and tweep to keep the rider in the prescribed zones.All workouts can also be used on the Today’s Plan app, again providing onscreenPrompts and instructions on how to complete the session Pricing is extremely affordable and effective:6 week tailored Training Plan & Full Analytics R2498 week tailored Training Plan & Full Analytics R34910 week tailored Training Plan & Full Analytics R429 12 week tailored Training Plan & Full Analytics R529 If you have any questions then please drop us a line via our need help button!Hope you enjoy ! Thanks - much appreciated!! Will have a look and pop you a mail if I have anymore questions.
rudi-h Posted August 28, 2015 Posted August 28, 2015 TT training helps a lot for your cycling in general. I recently relocated and have a flat open route without any traffic, stop streets or traffic lights starting from my new house. The route climbs a total of 240m over 34km. Due to the move I could not do any weekend rides, so as preparation for the Jock Tour I could only fit in three hard TT sessions of this route a week. With only one longish weekend ride (105km's) the weekend before Jock Tour, it went much better than I anticipated. If my advice is worth anything (you are likely a bit faster than me) I would say that the hardest part of a TT is to keep consistent power. I normally start to struggle somewhere between 20 and 30 minutes into the TT to maintain power. If it were me, I'd do one hard 35-45 minute effort every week, preferably using a power meter or Wattbike in the gym to make sure you are consistent throughout the entire session. This will also allow you to gauge your effort that you can sustain for the duration of your TT. If you don't do a TT often, it is very hard to pace without either starting out too slow or leaving yourself battling for the last few minutes. If you can achieve 40km/hr in that TT you will smash the 94.7 irrespective of any other training!
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