Aerow

I have a time trial coming up in 4 weeks. I want to have a week of taper before the race. Therefore I have 3 weeks of real training left.

Here's the scoop. It's a very hilly 40k tt. I have my time down to 1:03, and I've been training hard. But my goal is to do it in under an hour.

I figure with tighter clothing, race day adrenalin and perhaps a caffeine loaded GU gel, I can shave a few seconds. But a few minutes!?!?!?!?!?!

Think I can do it? Any tips?

brent_dube

Don't use caffiene. Try to the best of your abilities without the help of drugs. Or are you gonna make money if you do well? Nevermind if so

Aerow

no money involved.

It's interesting that you pointed out the caffeine thing. Some of my friends and I have been discussing the fairness of it. Some say they don't think it's a big deal, others think it should be banned all together. I agree that it's much more fulfilling to compete without it and still do well, which is probably what I'll do. It makes me sick to my stomach anyway!

brent_dube

Do you usually use caffiene at all when you train? If not, I would say don't use it. But it's your choice, and its not really gonna hurt anything, I just think having something like that to help performance (although I doubt it is the reason why people win or anything) wouldn't feel right, I would wanna try without the help. If atleast half the other riders are using it, why not! Anyways, I'm a newbie so I don't know any advice to give you. Hopefully some others will have some answers for ya. Just go all out, do the best you can, and maybe you'll cut off a couple minutes with the race adreniline. Good luck!

Ajay213

Well how hilly is it? A disc wheel on the back would be close to saving you enough time to hit your goal. With a sub hour 40k TT it doesn't sound very hilly, but I don't think I'd want to bring a disc up a big climb and down a screaming descent. But then again if it is a big climbing TT have you played weight weenie?

Have you checked out https://www.bicyclesports.com/index.html the home of John Cobb (the aerodynamic guru that Lance and USPS goes to). He has a lot of information on position, different aero tools, etc. It's all backed up with measurements and wind tunnel testing and such, mix it all together and it may help quite a bit.

Andrew

Mule Project

I see no reason not to use a legal substance to enhance your ablilities if there is no harm to your body. You could also try seeing how fast you are without eating a proper meal before the race, but what's the point in that? Using a disc wheel is the same thing, trying to find an edge on your normal training regimine.
Don't get me wrong, I'm not one who believes that all performance enhancing drugs should be legalized. Some have long term effects on the body and making athletes choose between success and health is an unfair decision. However, legal means that have no harmful effects should be used,whether they are supplements or equipment, because the competition will be using them.

brent_dube

I know what you're sayin, I just find that it would be more enjoyable to see how well you could perform without the help of a drug. Eating properly is much different than taking a drug. A drug is a chemical that will directly alter the way the body works, while food is broken down by the body for a particular use that your body is made to use it for.

If a drug is legal it don't automatically mean it is safe. Look at alcohol...or caffiene.

Although in general it is safe...you can't count on it...

"Subjectively, people report that caffeine gives them a "lift." They feel less drowsy, less fatigued, more capable of rapid and sustained intellectual effort. They also report improved performance of some manual tasks such as driving. However, caffeine may restore only those abilities or feelings the person had before fatigue or boredom set in. Studies have also shown that caffeine decreases reaction time to both visual and auditory stimuli; it does not significantly alter numerical reasoning (arithmetic skills) or short-term memory; and it can diminish performance of manual tasks that involve delicate muscular coordination and accurate timing."

"What are the symptoms of caffeine overdose?

Caffeine stimulates the central nervous system and can produce a variety of effects elsewhere in the body. The symptoms of a caffeine overdose ("caffeinism") will vary, according to individual differences and the amount consumed. Doses ranging from 250 to 750 mg (2 to 7 cups of coffee or tablets of NoDoz) can produce restlessness, nausea, headache, tense muscles, sleep disturbances, and irregular heart beats. Doses of over 750 mg (7 cups of coffee) can produce a reaction similar to an anxiety attack, including delirium, ringing ears, and light flashes. These amounts of caffeine may come from a single dose or from multiple doses at short intervals."

"HEART DISEASE - The relationship between coffee drinking and heart disease has been investigated in numerous studies but strong, independent risks associated with coffee drinking have not been clearly documented. Researchers at Johns Hopkins Medical Institute recently found heavy coffee drinkers (defined as five or more cups per day) were two to three times more likely to have coronary heart disease than were nondrinkers (NEJM, October 16, 1986). This relationship was true even when accounting for other important risk factors such as age, smoking habits, serum cholesterol and blood pressure."

https://www.erowid.org/chemicals/caff..._effects.shtml

Ajay213

So how is eating properly different from taking a legal stimulant such as caffiene properly? Even plain ol' food is bad for the body if you do it in excess.

However that being said, I agree with the first part of your statement, personally I'd rather reach the goal on pure natural horsepower and not using other aids, but when you are talking about getting to that level of performance (and a sub hour 40k TT on a hilly course is pretty good) that Aerow is talking about I'm all for using every LEGAL way to do it. Personally I'd rather throw technology at it before using any kinds of stimulants, plus I'd bet dollars to donuts that the legal "over the counter" type stimulants won't equal up that much time savings over 40km.

Andrew

Aerow

This has been an interesting discussion, but I must say it was not what I thought the question would inspire. I was only half serious when I mentioned the caffeine laced gel.

What I was really looking for were suggestions for specific workouts on which I could focus for the next 3 weeks.

For example: I'm a mid-level swimmer. This year I wanted to improve my swim time in an up-coming triathlon. The problem was that I only had about 4 weeks to prepare for the event, and though my training base was strong, my times/pace hadn't changed much from last year. So I was anticipating swimming the same time as last year.

Then I read an article on short sprint workouts or ladders. So for about 3 of the 4 weeks I focused on doing ladders instead of just swimming the distance. During the race I shaved 3.5 minutes off of my swim time from the year before, and I think the approaching weeks' workouts were a direct result.

Now apply that to the up-coming 40k TT (which, by the way, is a triathlon - I am on a relay team and doing the bike portion, therefore, I am looking at it as a TT). Should I focus on short hill climbs during the workout? Or long stretches in the LT heart rate training zone? Etc...

And finally, I'm going to put starbucks in my aero water bottle, instead of gatorade.

Mule Project

Sorry bout that Aerow. Personally I would suggest doing longer intervals of around 4 or 5 mins with a 1-1.5 work/rest ratio. That said, you should really get Joe Friel's Training Bible. It has great discussion of workouts to do when specific needs are paramount. It is a fairly common book and should be available in any good-sized book shop or on-line of course.

That's my man. Our rambling did have some benefit. My only warning is on the posh drinks, they taste great going down, but if you have them before a ride I would bet on them coming back up. They don't taste quite as good the second time. Stick to the coffee or espresso.

Captain Crunch

Aerow. I think that the boost in adrenaline during actual race conditions will likely get you under your 60 minute time. I always find that when I get into races my times improve over training times because you have the competetive juices flowing and you also have targets on the course to go after. I love finding a rider out front and then reeling them in and then looking for the next one.

You must be a fairly serious rider if you are riding a "hilly" 40 k TT in 60 minutes. You are likely better at answering these questions than any of us. I think the winning speed in the recent Commonwealth games was just over 41 kmh and that course was hilly but not really hilly!

Aerow

I'll look for this over the weekend!

Thanks!!

Ajay213

Here's a recommended schedule for peaking in 4 weeks, it may or may not fit your current training regiment and it's geared for a 4 week schedule, but thought it may help.

https://www.florida-cycling.com/Articles/part_4.htm

Dutchy

Unfortunately for us mere mortals Cadel Evens won with an average of 46.112kph/28.82mph.

CHEERS.

Mark