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4 8 hours to go and the race looms....(4 posts)

4 8 hours to go and the race looms....brad nicholson
May 25, 2003 1:35 PM
my local club races once a month for 10 mile time trials. training for them i have a fairly good program but i seem to never neail down the last few days before the race and seem to go into the race either overrested or overworked. for the next race i'm currently planning on taking the 1-24 hour block off and then during the 24-48 hour block i will do a 6 mile ride at 70 percent to keep my legs warm. this is after a aweek of two 75 percent tt rehearsals and sprint work outs with a long ride thrown in for good measure. any advice or help? thanks. brad
No such thing as over-rested IMHO. Do a longer warmup. nmSpunout
May 26, 2003 2:12 AM
No such thing as over-rested IMHO. Do a longer warmup. nmal0
May 27, 2003 5:43 AM
Definitely, it is. The whole sense of trainig is following - after hard training you have fatigue, then OVER-recovery, then (if you don't make next training) your level drop to (almost)that precede previous training ... So for TT-type event it quite desirable to catch the peak of OVER-recovery.

When this peak comes dependt on how hard of your last trainig was (usually from 24 to 72 hours from finish).
The "warm-up" training like described by you is not a bad idea as it can prolong that over-recovery state. The only thing - I would suggest slighty liter load during that training from 75 to 65 percents with couple of short (20 sec) sprints all-out and do it not in 24-48 hour time frame from race but in 14-18 hour.
TT hintsKerry
May 26, 2003 5:08 PM
There are two obvious aspects to doing time trials. Training and the event itself. There are three key training points: 1) Do 3-5 minute intervals at speeds above what you want to do in the TT, with 2-3 minute 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.