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Novice TT questions.(3 posts)

Novice TT questions.jesse1
Mar 31, 2003 4:15 AM
I plan on doing some TT competions this year, and will be getting some type of aero add on to my standard road bars. I have a standard road bike (Fuji Team). Is it advantages to invest in a off-set seat post to "make up for" the shallow seat tube angle of my road bike?
What would any advantage be? More efficient power output? Less lower back strain? Both?
Thanks!
AnswersMR_GRUMPY
Mar 31, 2003 6:55 AM
Since you are only going to do "some" TT's, just get some clip on aero bars and start doing some TT intervals. As long as you are using your standard road bike, concentrate on your legs and getting your body to get used to the pain involved.
TTLeGrimper
Mar 31, 2003 10:48 PM
TTs are good events to measure your improvements. Some people become real specialists.

Firstly you need to get your position right over time. Allow 8 weeks to get it 100%. I found with clip on bars my seat could go up a few cms and forward a few more. This picked up my cadence on a flat course and kept my hr stable but on hills caused hr to climb beyond normal limits. What I am saying is suit your position to the course. Generally forward for flat, back towards your normal position for hills.

Lots of stretching and flexibility work will help you get lower. Maybe see a physio too to get specific structural analysis if you are serious about going fast.

As said above TT intervals of increasing duration and reducing rest work well. The best is riding the course as fitness and speed improves after a few weeks of specific intervals.

Next is riding to your max and not blowing up. This can be practiced on rollers as you can watch your speed and hr. For example purposes try riding timed 10km efforts at a set hr, say 160 (well below LT). The more stable the hr, say always dead on 160 the faster your time. If you go over 160 you will have to slow up to recover loosing lots of time and speed. The dead on average is the fastest. Same deal with LT.

This is the trick of TTs. You have to make speed but not go so hard that you go into lactic deficit and loose time. This has nothing to do with kph and everything to do with fitness and LT condition. If you go out and try to hold 40kph and you dont have the sustainable output you will blow up. Go out too hard and youll be in slowmo the whole distance. You have to ride your optimum output regardless of what that speed is. It could be 35kph it could be 53kph.

It is real pain to hold it on that limit for 20 mins, 40 mins or an hour. A lot of people do not TT to their potential because of the pain. Youll be surprised how much you can take and live to stand on the podium.

Find your optimum sustainable hr range. Mine is 5 heartbeats wide 184-189 of out 200. Generally 92% of max. Get it in there (on the low side for the first half) hold it and make sure you nail it down hills. Dont rest. Take seconds everywhere on the course apex corners, drive down hills, have your turnaround dialled. On the home leg pull out all the stops if you have anything left and ramp the hr to max, measure this out carefully mind. This is really hard. Your mind will tell you there is no more but often there is. You have to want it. This is another art of TTs.

Lastly there are ergogenic you can use to alkanise your blood to help with lactic acid. I'll leave you to find out about these should you want to go that far. They are legal.

Hope this helps.

LeGrimp