Road Cycling - Realistic TT goal.

Mid 40s, Doing just over 20 miles on flat rides in 1 hour by myself (no drafting). Currently have Trek 5200 with nothing special aerodynamically. No serious training yet, but will have a chance to train hard this coming year(s).

Is it realistic to set a goal to do a 1 hour ride and complete 25 miles in a TT setting??

tks

On the same course, yes I'd definitely say that's reasonable. Switching from Mavic Open Pros on Chorus hubs to Campy Euruses, I personally gain a couple MPH. I get similar or better gains from using clip-on aero bars. Combine the two and I'm sure you'll hit your goal. Just be sure to take it easy with the aero bars at first; my coach raced on them without any practice last spring and ended up pulling something in his bum from the positioning. It still gives him trouble since he's putting strain on it every time he rides. Basically, don't clip them on, then try to fly as fast as possible; you'll probably regret it.

Based on your current results, you could be within the hour on a 40K(25mile) course with the right setup.
I agree that the wheels and the aero bars are the most important equipment improvements you can make.
You'll love the clip on aero bars, but spend some time doing some serious efforts in the new position before you race. I did my first 40K TT under 59 minutes with only one hour practice on aero bars, but I was pretty sore for a day or two after. I personally love TTs, so good luck to you, and believe me, you are doing great already.

Cheers

Anyone doing 20 miles in an hour or less is a pretty damn strong rider. Even if the course is totally flat it is a hard run for most good cyclists I have met on an ordinary road bike.

I too have a mapped out 20 mile course with a 1 mile gradual grade and several short hills around 1/2 mile long which I do regularly. I consider myself in acceptable condition when I am in under an hour. My best this past year was 55min 20 sec. The bad thing is that it has 6 stop signs which make me have to at least slow to about 5-10 mph to check for traffic. Someday I want to get some aero bars and time trialing wheels and try for a 50 minute time.

Keep up the good work. You'll be burning in at 25MPH before you know it.

I don't care what anyone says, time trialing is the true test of a cyclist. The strongest man will win the TT hands down. No teams, no drafting until 100 yards to the finish line, no help at all. Just a man and his bike. There is no truer race than the TT.

Great feedback and encouragement. My current 20 mile course has some mild climbs and several traffic lights, but when it all works I love watching the clock on that last kilometer. My concern is that I am not improving. However, I am also not able to train seriously yet either.

thanks again

Great feedback and encouragement. My current 20 mile course has some mild climbs and several traffic lights, but when it all works I love watching the clock on that last kilometer. My concern is that I am not improving. However, I am also not able to train seriously yet either.

thanks again

Keep in mind that once you break into the 20+ mph range improvement will come more slowly. Just a gain of 1 mph average above 20 mph takes a good bit more power.

Not to mention that above 20MPH aerodynamics is as important as power output. You gotta get used to staying low in the drops or on some aero bars if you got them.

Sam's right, Aerodynamics makes huge difference. At the Ironman WC this year Normann Stadler rode a 4:33.40 for the 112 mile bike leg.

Thats a 24.5 average, then he ran a 3:02 marathon to finish 4th.



Peter Reid rode a 4:40 bike leg but ran a 2:47 marathon to win overall, thats 6 minute 23 seconds a mile on the run. OMG!

I had been doing a 20 mile course on Key Biscayne (before I moved a couple weeks ago) really flat with a high bridge on and of the island. Best time 57:20 (I had someone to draft for about 6 miles). This is on a MTB with Armadillos.

Going for 25 miles / <1 hr??? YOU CAN DO IT!!!
You will have to keep your concentration up. Sometimes tough to do when you are by youself. I find myself cruising along and then realize that I have a little more. Push push push for the whole hour. You'll get it.

I can't wait to get a road bike :(

You will need to increase your power by approximately 40% to go from a 20 mph average to a 24.2 mph average if everything else stays the same.

You will need to increase your power by approximately 40% to go from a 20 mph average to a 24.2 mph average if everything else stays the same.

I've heard this is a large increase in power from 20 to 25 mph (some books say double the power).

Two questions:
1. How much would aerodynamics (assuming mostly up on hoods vs. triathalon setup) decrease this power need?

2. What is the most efficient way to increase "power" for a 1 hour TT?

tks again for feedback

I've heard this is a large increase in power from 20 to 25 mph (some books say double the power).

Two questions:
1. How much would aerodynamics (assuming mostly up on hoods vs. triathalon setup) decrease this power need?

2. What is the most efficient way to increase "power" for a 1 hour TT?

tks again for feedback

You could play around with the numbers at analytic cycling's Forces/Power (http://www.analyticcycling.com/ForcesPower_Page.html) page.

As for training, you'd be best served by finding a book that covers all aspects training for a time trail.

I think there are other factors in how your body reacts to the speed increase while in a well adjusted TT position. Comfort, ergonomics and muscle fatigue play a crucial role as well. I found that I could stay around 25 Mph on my first 40K TT with moderate difficulty. I completed the flat 40K course in 58 minutes and 11 seconds, but I think it would have been at least 3 minutes slower wihtout my aero-bars. Don't focus so much on pure numbers. Listen to your body and try to find your rhythm in the most efficient form possible.

Cheers