40k tt training

[ttboss]

hi, I am looking for some training advice for going under an hour for a 40k tt. I understand this is not a very hard time for some of you but it is a goal of mine for next season. What has worked for you? what kind of training? Please dont hesitate to post a detailed training schedule of what works for you. thank you

 

[JayKosta]

Doing a 40K or 25 mile TT in under an hour is a BIG accomplishment.

I think that in order to train for it you have to be dedicated to that goal.
The training needs to be more important than: social life, computer groups and browsing, other 'hobbies', etc.

Training (and doing) a TT is not 'enjoyable', and can't be done 'when I find some time' basis.

Jay Kosta
Endwell NY USA

 

[usedtobefast]

as was stated 25 plus miles an hour,for an hour will require a lot of dedication.
you need to be very strong and comfortable in the TT position for that entire time. not to be taken lightly. what is the course you are riding? hilly?flat?windy?
i would start with big miles to build strength. a least one 100 miler a week.
and putting down 250/300 per week. just basics so far.

 

[daveinzambia]

Where are you located? how many races are there nearby.

Admittedly the last time i did 25 mile tt in an hour was about 20 years ago but my preparation was fairly basic.

Lots of hours in the saddle, i was doing about 300 - 350 miles a week. this was about 30 miles of individual riding a day (commuting too and from work but riding hard on empty country roads) and 20 miles a day in small group of friends (meaning the pace was always changing as we raced up hills etc). and then a couple of longer rides on the weekend including one of at least 4 or 5 hours, again in a small group or 3 or 4 riders.

plus lots of TT practice. I was doing 2 local club 10's a week. getting used to hurting yourself, measuring effort, seeing the standard of other riders, and a clear guide to your progress through the season. Is always great to find races with some classy riders in just so you can see the standard you are racing for. It also helps to chat to the other riders to realise you are not the only one that whimpered trying to push your gear over the hill in middle of the race or felt like crying when the wind was against you for the last few km's

then i looked at the calendar, picked a few 25's and 1 50 to try for and measure my progress through the season (i never managed the 50 due to a crash). although TT's were my main focus (mainly because that was what was easily available to me) I did do a couple junior road races which again helped with riding at speed for a long time, knowing how hard you can push yourself and getting your **** kicked a few times for a little added motivation

I also did not have a specific time trial bike, just a road bike with TT bars fitted (all i could afford) so position was less of an issue as all of my riding was on the same bike. if you have a specific TT bike then you are going to have to make sure that some of those individual rides during the week are on your TT bike in your TT position.

like i say my training was fairly basic. I was youngish at the time and had no real idea of what i was doing. I did not have a specific plan to 'peak' at a certain point just gradually improved through the season. I am sure there are people out there that can provide better, more structured training plans that may get you there faster but wanted to point out it is possible to do it without a massively scientific approach so long as you have the outright enthusiasm. it also really helps if you enjoy suffering on a bike.

 

[DirtyWorks]

as was stated 25 plus miles an hour,for an hour will require a lot of dedication.
you need to be very strong and comfortable in the TT position for that entire time. not to be taken lightly. what is the course you are riding? hilly?flat?windy?
i would start with big miles to build strength. a least one 100 miler a week.
and putting down 250/300 per week. just basics so far.

Lots of dedication required. This cannot be restated enough.

Every body is different, this is my experience:
If the goal is a 40k/hr. Your longest ride should be about 2 hours. You don't need more endurance than that. Yes, the long miles will get you lean, but this is about pushing all that air out of the way raw power. That 2 hour ride should be steady tempo mentally and physically tough at the end.

The short ride is Grinding out not-too-steep hills for 30 minutes is good for me. (1 hour +/- for the whole ride) It plain hurts, but that's the point. I use the gym to break plateaus.

Test yourself at about 75% the distance every 6 weeks.

Don't get gear obsessed. Yes, the TT gear makes a difference, but in the small pond that's your local race scene it doesn't matter. Racers *love* the aero gear, but that's not your goal is it?

 

[ttboss]

great answers so far thank you. I am based in front range of colorado so i have plenty of racing to choose from. i believe the state champs was 40k this year but other than that i cant find any others so will be testing myself on shorter courses quite often. I am steadily at 200 a week right now and am working up. I was trying to get up the mileage gradually but should i just suck it up for a few weeks at 300 or avoid over training and continue to ramp it up slowly. i love the pain and have some big goals so appreciate the advice.

 

[usedtobefast]

do not overtrain. at 200 a week you should be able to get to 300 in a reasonable amount of time. the long ride now will help you get lean and build strength. as the target gets closer taper down so you are strong on the day of the race. and have fun while suffering. i think we are cheering for you.

 

[daveinzambia]

Only reason i asked about location was Brits seem more obsessed with TT's than other places (i think due to a historic ban on Road races) so there are always loads of club Time trials available for practice.

When i was racing if i wanted i could do a 10 on wednesday and friday night and a road race on sunday. Think that really helped me improve.

had guessed you were not Uk based as the title would be 25 not 40.

 

[42x16ss]

There are a few things that you can do to greatly improve your TT but you have to be prepared to work and sacrifice a little kick and top end speed.

The best way to improve your TT is steady state intervals.

Once a week get out to your local crit circuit (or somewhere very similar) when it's quiet and do a 10-15 minute warm up (can be done riding in) followed by 3 drills of 10 Minutes at 85% MHR, 5 Minutes recovery then a 5 Minute max effort to finish up. The maximum effort should be a pace you can barely hold for this time. If this drill starts getting too easy, lengthen the time of each interval.

Concentrate on your cadence during these drills. It shouldn't be too high, if possible slightly lower than you would hold in a bunch - mid/low 80's is perfect. This is to build strength.

The other thing to do once a week, is at the end (or near the end) of your longer, base oriented ride is add a good hill. Not too long or steep, just something that takes around 10-15 minutes to climb. Don't kill yourself on it, just pace yourself up - again at that strength building cadence, rather than simply spinning.

After about 4-6 weeks you should start becoming your local bunch towtruck

 

[DirtyWorks]

I am steadily at 200 a week right now and am working up. I was trying to get up the mileage gradually but should i just suck it up for a few weeks at 300 or avoid over training and continue to ramp it up slowly.

What about rest? Vary the weekly mileage! Weeks with more miles should have less intensity. Less miles/week more intensity. Just piling on the miles might not work out so well.

 

[kielbasa]

Sweet Spot Training & spend time on your TT bike.

 

[BillytheKid]

All sound advice: A variant workout.

An AM, PM or two-a-day day, midweek routine work well for me early season building to a district championship in June.

The morning ride would consist of dead-pan flat intervals. Warm up, a few openers, 3X5min for TT, the second or third should push well to the "max" or on thin line of blowing up completly. Easy spin on the way home 20-30 minutes.

The after-work, evening ride would be a 20 minute hill starting at 5% building to 8% in the last couple of Ks. Three of these. Stay seated but vary rpm and gear as per interval, one or two at 80 rpm or one or two at a target of 100 rpm. It's very convenient to have a climb like that. If not, adapt something else. I could maintain rpm well until the last .5k. You should "finish"the hill over the limit and bogging down a bit. Use the first 1/3 of the descent and gravity to spin at 130+ rpm. Concentrate on avoiding much if any bounce. Reduce rpms to normal range at or below normal range of 100 rpm. The focus here should be on an efficient pedal stroke and leg speed with no load…on the edge of having no gear left. No bouncing! Take 5 minutes to roll easy at the bottom between efforts.

This routine and some very talented teammates help me to a district medal in the 40K TT and a 7th in 100k TTT (hardest thing I ever did) at the Olympic Trials, 1992, Altoona, PA. Equipment is faster, but training is much the same. HR monitors where just emerging then!