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Training to specialize at time trials question.(8 posts)

Training to specialize at time trials question.aet
Jan 20, 2003 11:40 AM
What is the best way to do this if you want to really hone that skill? i have looked in several different books and i see that there are many different kinds of intervals you can do. what best helps time trialing and how many times a week should you do it?
re: Training to specialize at time trials question.brider
Jan 20, 2003 12:00 PM
You need to get your position dialed and get used to riding in that position, under the appropriate power level, for the duration of the race time. Don't try to do this all at once. Go for duration first, then do the intervals to get the power level.

Basically, you need to be able to maximise the % of your AT that you can sustain for the TT. Cruise intervals are the way to go. And you also need to get used to turning over a big gear at speed. Motor pacing can help this. Road races can help too. Don't be afraid to take flyers during races -- good training for TT efforts.

You'll be mixing the training. Not knowing your age and recovery abilities, I'll say that it's not too much to do 2 hard days in a row, with a third recovery day. Make sure that you're trained for the distance (can do at least 1-1/2 times the distance solo at a good effort level) too, as endurance becomes a limiting factor as well.

Hope that helps. Post more detailed questions as they come up.
re: Training to specialize at time trials question.James OCLV
Jan 20, 2003 12:06 PM
Hmm... Well, assuming you've got a good aerobic base, I would suggest starting out doing something like 4-5 X 6 minute intervals w/2 min. recoveries at or slightly above your LT. Depending on your ability to recover from hard workouts, you could repeat this every 48 hours or so. Keep a long endurance ride one day per week to maintain your, well, your endurance :). As you progress from week to week, you can extend the duration of the interval. Eventually, you'll ride 20-40 minutes at LT pace or slightly above w/o recovery. Take every 4th week as a recovery week (cut back on vol/intensity, about half of your longest week).

This is just from a training standpoint, and doesn't take into consideration bike/position, etc.
Longer intervalsKerry
Jan 20, 2003 5:14 PM
Speed intervals (3 minutes at race pace +, 3 minutes easy spin, repeat 3-5X) and cruise intervals (10-20 minutes at race pace, with 1/3 as long recovery spins). Do these twice per week with at least one day recovery in between. E.g. Speed intervals on Monday, spin/recovery on Tuesday, cruise intervals on Wednesday. As your condition improves, increase volume and intensity.
re: Training to specialize at time trials question.eurochien
Jan 21, 2003 7:20 AM
What length? What terrain? Do you want to do ONLY time-trials, or do you want to make it you secret weapon in stage races? Those different factors can affect your approach. Do you have a time-trial bike?
If you want to have it dialed, you'll need to have it dialed for specific courses as well (hilly, windy, huge gears, etc., where to gun it, where to "recover"). In general, this kind of specialization starts with a couple of cruise intervals sessions for a few weeks and then moves on to time trials efforts ranging from 20 to 50 minutes in length (that should take care of the 10-to-25 mile individual time-trial distance) on the same course with identical conditions, equipment, weather, etc. to gauge progress (also can be done on a trainer). But, how boring to only race TT's, you're missing out on all the adrenaline fun. Enjoy anyway!
re: Training to specialize at time trials question.Jon Billheimer
Jan 21, 2003 7:55 AM
All the above advice is spot on. If you want a predigested time trial training program for dummies have a look at www.timetrialtraining.co.uk The site is by Mick Cooper. He's a successful, but retired, masters time trialist in England. He did up a booklet which consists of a one year tt-specific training program and charges ten pounds for it. Its advantage is that you don't have to think. Everything's laid out. The disadvantage is that it's totally short time trial specific.
re: Training to specialize at time trials question.RIAN
Jan 22, 2003 6:27 AM
For ten and 25 mile time trials, at least one, and ideally two long interval sessions per week seem to work really well. The classic 'how far can you go in 20 minutes' turbo session is very productive but you need to be careful not to overdo it. Don't even attempt it if you are under the weather or not fully rested. Basically, you warm up for 20 minutes then go at race pace for 20 minutes noting the distance you achieve. Each time you do it, try to get a pb. As well as being a very powerful cardiovascular session, it teaches pace judgement and pain tolerance. If you record all your attempts, you can monitor your fitness level from season to season. An ordinary cyclocomputer with a rear-wheel attachment is all the kit you need, and you should always use the same tyre pressure and resistance setting.
I think i need this for my main weapon...aet
Jan 23, 2003 10:35 AM
I have been riding about 3 years and raced last year. i don't sprint worth anything and i climb poorly and since 190lbs is probably the thinnest i can get, climbing may not be my weapon. so i figure that improving my time trial and jump skills might help me get in breaks and stay away. that is why i am concerned about the time trialing.