TT gurus, I need your advice... If you dont want background info, just skip down...
As odd as it sounds, my season is already over. And thankfully no, nothing bad happened. (Except that I cant attend the CA state TT champs due to a research conference) I'll be aiming to be back in good form in October for the SoCal TT series. (It runs Oct thru May!)
This was my first year working on time trials. I did 5 TT's this year, my best performance being 20K at 27.1mph avg. I can usually breathe well enough (in a very aggressive position, mind you), and I tend to have a race cadence of 95-100. On the trainer I can hold 172bpm for 10+ minutes, and it's my legs that usually give out before my lungs. I feel that I could gain a fair bit from some more strength/muscle. I've heard that the best time for this is the off-season.
My tentative plan is such:
I'll be taking it easy for a month, then base training for a month (small ring only), followed by a month of miles and strength training, then a month of speedwork and strength training, then race time.
So my question is such: What type of strength training is good for young time trialists? I admit that I'm still building up my cycling muscles. I've heard mixed reviews about weight (room) training. I have a few long, steady grade hills around me, how effective is big ring, out of saddle climbing? How about weighted lunges? Uphill / stairs running?
Or other suggestions? Your input is greatly appreciated. Thank you!