|Questions about time trial training....||-Dave-|
Sep 7, 2002 6:41 PM
|Well. I have been into biking for a while and can comfortably do a 50 miler,and would like to starting getting into our local, almost nonexistant time trial scene but i am lost as to how i should go about training for time trials, i am not doing one any time soon, but I am just wondering if there is any particular technique or if you just sortof go faster than usual on your rides... help. Thanks, Dave.|
|That's a question, more complicated than it seems.||hayaku|
Sep 8, 2002 1:23 AM
|With out any in depth consultation the best anwser I can give you is to spend 2-3 sessions a week at LT. Your level of fitness will determine the length of the sessions and so will your motivation.
You can do intervals, high intencity work for a specific length of time with some rest in between. There have been some good, informative posts in the past so do a search on the racing board.
You could go to a TT and speak to the guys and girls down there. I'm sure they would all be more than happy to fill you in on their training schedules.
I also recommend getting coaching. This can be self coaching with a book or get someone local. I have had good results using The Cyclist's Training Bible.
The most important thing is to spend time breathing hard, with short periods of breathing harder. The rest all depends on your goals.
Sep 8, 2002 9:23 AM
|A complex and per person question... your best bet is to put together some form of interval training to increase specific tolerances to high lactic acid and high output endurance (almost an oxymoron).
Aside from Friel's book, which can be a bit intense... you might try cardio training guides, particularily those with cycling regimines (Edmund R. Burke is a good source).
A heart rate monitor can be a great asset when training for time trials... even a modest model should give positive feedback. If you have access to the course (some are held on open, unmarshalled roads so take care) you can mark your progress here too (it's good to become familiar with a course, if possible, ahead of time... allows you to plan a strategy based on your strengths and weaknesses).
Lastly, and this is somewhat intuitive... train your weaknesses. Remember, that ultimately a time trial is a race of truth... where the only competition is you against the clock (don't try to be "better" than anyone else... try to be better than you).
Remain In Light.
Sep 8, 2002 3:13 PM
|There are two obvious aspects to doing time trials. Training and the event itself. There are three key training points: 1) Do 1-2 mile intervals at speeds above what you want to do in the TT, with 1/2 to 1 mile recoveries in between. Depending on your current fitness and desire, do as many as 5 intervals, twice a week with at least a day off (recovery rides) in between. 2) Have a good base of mileage before actually doing a TT (500-1,000 miles). The amount would vary with TT distance and your general fitness and cycling experience, but the longer the planned event, the more base mileage you should have to both perform well and more importantly, avoid injury. 3) Work on your position. Get as low as possible on the bike while still being able to breath well. Hold that position for long periods. If you're going to use aero bars, practice with them. And practice your turnarounds.
For the event itself, there are a whole bunch of little points which, when added together can both improve your time and make the TT a more "enjoyable" ride. Be well fed and well hydrated, with a good carbo intake the day before and the day of the event. If its an evening ride, snack & sip through the afternoon. Some caffeine 30-60 minutes before the ride doesn't hurt. Be well warmed up - the saying is the shorter the TT, the longer you should warm up. A 10 mile ride to warm up for a 10 mile TT is good. Shortly before your start, do a couple of "jumps" up to maximum effort for 1/4-1/2 mile to get your body ready for a fast start. Arrive at the line sweating, but not out of breath, and ready for a rapid acceleration up to TT speed. Try to get to your maximum sustainable effort ASAP (remember, you're already warmed up). If your legs seem like they are the limit to going faster, shift to a lower gear. If your lungs seem like your limit, shift to a higher gear. Get into your best aero position and stay there. For the turnaround, hold your speed as long as possible, jam the brakes and bank the turn faster than you think you can go. Forget this business about sprinting for the finish - you should have nothing left to sprint with. Around here, the finish of a TT is described as "notfarfrompukin" if you get my point.