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  1. #1
    Senior Member bbbean's Avatar
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    First Time Trial in 3 weeks

    I just signed up for my first time trial 3 weeks from now. The course is 6 miles (3 out and back) across a new bridge and over flat land. This is my first foray into organized racing, and my normal winter riding schedule is 10-15 miles on the trainer on weekdays and 30-50 miles on the road on the weekends. What would be the best use of my roughly hour a day time to get ready for a Time Trial in 3 weeks?

    FWIW, I'm thinking of alternating between 2 minute intervals and 6 mile simulations on the trainer few times each week to get my pacing down.
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  2. #2
    Senior Member furiousferret's Avatar
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    TT's are all about Watts/CDA, just spend a ton of time in your position and ride as hard as you can. Intervals may help. The guys at slowtwitch.com would probably help a lot more than here.

  3. #3
    powered by Racer Ex gsteinb's Avatar
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    Quote Originally Posted by bbbean View Post
    I just signed up for my first time trial 3 weeks from now. The course is 6 miles (3 out and back) across a new bridge and over flat land. This is my first foray into organized racing, and my normal winter riding schedule is 10-15 miles on the trainer on weekdays and 30-50 miles on the road on the weekends. What would be the best use of my roughly hour a day time to get ready for a Time Trial in 3 weeks?

    FWIW, I'm thinking of alternating between 2 minute intervals and 6 mile simulations on the trainer few times each week to get my pacing down.
    http://www.bikeforums.net/showthread...ead-click-here


    Quote Originally Posted by furiousferret View Post
    TT's are all about Watts/CDA, just spend a ton of time in your position and ride as hard as you can. Intervals may help. The guys at slowtwitch.com would probably help a lot more than here.

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    Senior Member furiousferret's Avatar
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    To be fair, no one even acknowledged the post in over a day. ST would have already had a 50 page argument over training methodologies!

  5. #5
    Must Go Faster veloboy971's Avatar
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    Have you checked the TT sticky?
    SeaSucker/Guttenplan Coaching Cycling Team - https://www.facebook.com/GuttenplanCoachingCyclingTeam

  6. #6
    **** that mattm's Avatar
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    TTs suck.

    Err, what I mean is that I suck at TTs!!
    pro-meter: lol

    blog

  7. #7
    Senior Member bbbean's Avatar
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    Quote Originally Posted by veloboy971 View Post
    Have you checked the TT sticky?
    I did. I was specifically looking for short term training tips, not general race strategies or long term training techniques.
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  8. #8
    Senior Member HOWSER's Avatar
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    That TT thread is great, certainly go read it. With your focus on just this 10k TT, and with you being new to this, I'd recommend you focus on a couple high intensity intervals close to your expected 10k time. I generally cover the distance on the 13-14 minute range depending on the course. Start out at 70% effort for the first half, gradually increase that during the second half. Remember your body position, stay low. Try to finish with nothing in the tank and your HR spiked.

    Good luck!

  9. #9
    Must Go Faster veloboy971's Avatar
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    Quote Originally Posted by HOWSER View Post
    That TT thread is great, certainly go read it. With your focus on just this 10k TT, and with you being new to this, I'd recommend you focus on a couple high intensity intervals close to your expected 10k time. I generally cover the distance on the 13-14 minute range depending on the course. Start out at 70% effort for the first half, gradually increase that during the second half. Remember your body position, stay low. Try to finish with nothing in the tank and your HR spiked.

    Good luck!
    +1, I would focus on these types of efforts esp since the race is so close. If you had a few more weeks, some less focused intervals might benefit but for now you just want to practice pacing and make sure you're not tired for the race.
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  10. #10
    pan y agua merlinextraligh's Avatar
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    Quote Originally Posted by HOWSER View Post
    . Start out at 70% effort for the first half, gradually increase that during the second half.
    Uhm, ride the first half at 70% effort and you might as well quit and go home. I get that you want negative splits, and the last thing you want to do is blow up in the first half, but 70% way overstates it.

    More like try to hold 90-95% in the ifrst half of what you think you can do, then build from there.

    As for training, I'd be doing intervals aimed at raising my FTP, so 10 minutes or longer at FTP.
    You could fall off a cliff and die.
    You could get lost and die.
    You could hit a tree and die.
    OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.

  11. #11
    Senior Member HOWSER's Avatar
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    You know, after I typed that I thought I might need to increase that a bit. Hopefully one can tell for themselves if more is needed that first half while interval training these next few weeks. You certainly are not wrong.

  12. #12
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by veloboy971 View Post
    Have you checked the TT sticky?
    Who the **** is this guy?!?!

    Bwahahahahahahahaha
    That's a long hiatus....
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  13. #13
    Must Go Faster veloboy971's Avatar
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    Quote Originally Posted by rkwaki View Post
    Who the **** is this guy?!?!

    Bwahahahahahahahaha
    That's a long hiatus....

    haha now that I'm riding full time I gotta occupy my recovery time with something that requires a little brain power...so I'm making a come-back
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  14. #14
    \_(ツ)_/ Ygduf's Avatar
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    just a little brainpower is perfect for this place!

    twitter.com/ygduf
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  15. #15
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by veloboy971 View Post
    haha now that I'm riding full time I gotta occupy my recovery time with something that requires a little brain power...so I'm making a come-back
    It takes a lot of brainpower to play this part...

    welcome back my young friend...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  16. #16
    Must Go Faster veloboy971's Avatar
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    Quote Originally Posted by rkwaki View Post
    It takes a lot of brainpower to play this part...

    welcome back my young friend...
    thanks mate
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  17. #17
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by veloboy971 View Post
    thanks mate
    It's too bad I'm not racing anymore. Would have bumped into you some (figuratively not physically )
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  18. #18
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    First Time Trial in 3 weeks

    That's probably 107% of FTP or so, so it's more like start at 95 and turn it up every couple miles and finish at maybe 110%. That would be a really hard one for me to pace without a power meter. My guess is the average HR will end up just about threshold, but would end significantly above. If you don't know either number, do a 5 min building effort at the pace you can sustain and add a bit to it every ride. If the setup is consistent, you can use speed on the trainer to ensure you are repeating the effort. Just tell yourself when you're doing 7 mins that you were able to do 6 last time, and so on. You need to know what that pace feels like on race day. And position - don't cheat on position at all.

  19. #19
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    TTs are about focus and self monitoring. You don't need to ride the full distance, but enough to get a feel for what you can maintain. 2 minute intervals would have a place in a long term program, but are too short to let you dial in a steady state effort. Try 6' repeats. First one all out. Back off on the rest a little. On race equipment so you get the correct level of feedback.
    You don't want to start out in the red; you won't recover if you go too far anerobic. Feel like you are holding back a little for the first mile or so.
    jdott is saying similar things.

  20. #20
    Senior Member HOWSER's Avatar
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    Quote Originally Posted by bbbean View Post
    I just signed up for my first time trial 3 weeks from now...
    So how did you do?

  21. #21
    Senior Member bbbean's Avatar
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    A litle slower than I'd hoped, but given that we were racing in 18 degree temps across the Mississippi River on a wet road with patches of salt and sand, I'll take it. Lower middle of the pack and 8 seconds behind the guy I was chasing (local rider who rides Time Trials each week, roughly my age, and has been riding about as long as I have. I spent 94% of the ride in Z4, so I'm assuming I paced it about right.

    A lot of fun and has me thinking about trying another when the weather is warmer.

    BB
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  22. #22
    Senior Member HOWSER's Avatar
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    Was this the Missisippi Bridge TT in St. Louis? Not too shabby for your first TT. Looks like you averaged almost 17mph. Keep up the good work!

    St. Louis has some great clubs/teams. I have serveral old buddies who ride with various teams. If you're not with one now maybe consider joining one. You'll find no better way to increase your skills and performance then with riding with a group of seasoned racers.

  23. #23
    Senior Member bbbean's Avatar
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    Quote Originally Posted by HOWSER View Post
    Was this the Missisippi Bridge TT in St. Louis? Not too shabby for your first TT. Looks like you averaged almost 17mph. Keep up the good work!

    St. Louis has some great clubs/teams. I have serveral old buddies who ride with various teams. If you're not with one now maybe consider joining one. You'll find no better way to increase your skills and performance then with riding with a group of seasoned racers.
    Thanks, that's the one. I had set a goal of 20mph for myself, but even with a warmup ride on the course, I just couldn't get there under those conditions. I really wish you could still ride the bridge, because I'd like to see if I could break a 20 mph average.

    I live in STL part time (my primary home is 200 miles south), but I'm planning to get more involved in the scene there this year. Next on the list is the local crit scene. I'm registered for the Carondelicious Crit and I'm going to try a few of the Tuesday night races. We'll see if my performance merits being invited to join a team.

    BB
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  24. #24
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by mattm View Post
    TTs suck.

    Err, what I mean is that I suck at TTs!!
    this x2
    -Cat-3-o-meter: TBD :/

  25. #25
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by merlinextraligh View Post
    Uhm, ride the first half at 70% effort and you might as well quit and go home. I get that you want negative splits, and the last thing you want to do is blow up in the first half, but 70% way overstates it.

    More like try to hold 90-95% in the ifrst half of what you think you can do, then build from there.

    As for training, I'd be doing intervals aimed at raising my FTP, so 10 minutes or longer at FTP.
    70% of FTP, now thats my kind of time trial!

    oh wait my FTP isn't that high and 70% would be even slower cakesauce.

    dangit!
    -Cat-3-o-meter: TBD :/

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