Lacking in TT/Breakaways

[bikerdave]

As its still quite early in the year and the race season is just around the corner, I was hoping of some hints on improving my time-trialling strength, which I was suffering a bit last year.

Its mainly road racing I do, but tend to really suffer on breakaways(well, I suppose everbody does)
Ive had a really good winter this year and manage to build a good base complemented with a lot of strength training in the gym.Ive got good endurance and the work in the gym this winter has given me good explosiveness for jumps and sprints, but ive always lacked TT strength:(

Our club runs have picked up in pace over the last month and im thinking about complementing with either some LT training or longer intervals to improve my time trialling.Any suggestions would be much appreciated.

[fstrnu]

For endurance, start with 4 x 5 min intervals around LT (stay within LT +/- 5bpm). Recover between sets until your heart rate drops to around 40% LT. As you gain fitness, you will recover faster and will naturally be able to do more or longer reps within the alloted time.


Originally posted by bikerdave
As its still quite early in the year and the race season is just around the corner, I was hoping of some hints on improving my time-trialling strength, which I was suffering a bit last year.

Its mainly road racing I do, but tend to really suffer on breakaways(well, I suppose everbody does)
Ive had a really good winter this year and manage to build a good base complemented with a lot of strength training in the gym.Ive got good endurance and the work in the gym this winter has given me good explosiveness for jumps and sprints, but ive always lacked TT strength:(

Our club runs have picked up in pace over the last month and im thinking about complementing with either some LT training or longer intervals to improve my time trialling.Any suggestions would be much appreciated.

[RiPHRaPH]

i have tried to focus on form this off-season. it has to pay off somewhere down the line...

[velo]

fastrnu's advice is sound. To improve time trialing, you have to ride time trials. How long are your average breakaways? How long are your time trials? Start by riding intervals like fastrnu said, at a shorter time/distance than your average breakaway/time trial. Then, move up to your average time/distance. Then, move up to over your average time/distance.

Ride time trials to race time trials. :D

[Maurizio]

Recover untill you're at 40% LT? You're kidding right?

Lets say my LT was 175, then that would be resting untill my HR got down to 70. That's not going to happen unless you stop, and get off the freakin' bike and sit down for a minute or two.

The suggestion that if you're TT's are 45 min. that you should practice doing 45 min. TT's, although it seems to make good sense, is quite bunk. You won't develop the intensity to reach your potential.

If what your goal regards is sustaining a maximum intensity for a set duration of time (like TT'ing and solo breaks) then the duration for which you should train for this goal should be around 50% to 70% the duration.

EX: You're TT will be about 40 min. So you train for it with 20 to 28 min intervals at as high an intensity as you can manage. In the race you will probably crack about five or so minutes from the finish in your event, but as long as you hold it together, that's better than not hitting your limit by the end.

It sounds weird to SUGGEST a pace where your will crack yourself towards the end, but if you finish the ride, and you HAVEN'T cracked, then you could have gone faster.

CROSS THE FINISH LINE AS A CORPSE.

Trust me, TT'ing and Suicide Breaks are my #1 specialty.

- Maurizio

[roadbuzz]

Originally posted by Maurizio
CROSS THE FINISH LINE AS A CORPSE.

:roflmao:
"The medal was awarded posthumously."

I know you're "dead" serious... it just struck me funny. I've said it to my mtn. goat ride buddy a thousand times... we cyclists are a bunch of masochists.

[bikerdave]

Originally posted by velo
How long are your time trials?


Usually 10 and 25miles and breakaways.....mmm? depends on race, conditions speed and riders.but around 10~20 miles.I would like to have strength for around 20miles breakaways

[bikerdave]

Originally posted by bikerdave
Usually 10 and 25miles and breakaways.....mmm? depends on race, conditions speed and riders.but around 10~20 miles.I would like to have strength to last for around 20miles for breakaways

[fstrnu]

Whoops! Good catch! I meant 70%.

Originally posted by Maurizio
Recover untill you're at 40% LT? You're kidding right?

Lets say my LT was 175, then that would be resting untill my HR got down to 70. That's not going to happen unless you stop, and get off the freakin' bike and sit down for a minute or two.

The suggestion that if you're TT's are 45 min. that you should practice doing 45 min. TT's, although it seems to make good sense, is quite bunk. You won't develop the intensity to reach your potential.

If what your goal regards is sustaining a maximum intensity for a set duration of time (like TT'ing and solo breaks) then the duration for which you should train for this goal should be around 50% to 70% the duration.

EX: You're TT will be about 40 min. So you train for it with 20 to 28 min intervals at as high an intensity as you can manage. In the race you will probably crack about five or so minutes from the finish in your event, but as long as you hold it together, that's better than not hitting your limit by the end.

It sounds weird to SUGGEST a pace where your will crack yourself towards the end, but if you finish the ride, and you HAVEN'T cracked, then you could have gone faster.

CROSS THE FINISH LINE AS A CORPSE.

Trust me, TT'ing and Suicide Breaks are my #1 specialty.

- Maurizio

[JustsayMo]

It sounds as if you are in pretty good shape so I would guess that it's your tactics.

Not everyone can be a great time trialist but you can train to maximize your results. It takes practice and experiementation. I'm not great at TT but I've found that I do best if wind it up gradually to my AT and try to ride a faster second half.

A teammate of mine gave me some great advice once, "NEVER ride yourself out of a breakaway." If you find yourself in a break and you are barely holding on don't take heroic pulls at the front. They don't give any medals to the rider who spends the most time at the front. Work hard enough to sustain the break but not so hard you get dropped or caught.