Training & Nutrition - 2 weeks to triathlon. Tips on getting faster?

Hi everyone

I have 2 weeks before my next sprint triathlon and I want to get faster on the time trial. I am not too bad, I just don't have any formal training in time trialing.

My last time trial was the bike leg of the pendleton international triathlon:
25 miles
Avg speed: 21.9mph

My equipment is a Giant TCR0 (2003) with ultegra components, except for the SRAM rival 180mm cranks. My gearing is 53/39 x 11-23. I also have clip-on aero bars.

I am 6'6" and 185lbs

Better gear at this point is not an option, unless it is under $50. The course on the upcoming triathlon is 17 miles (30K) and mostly flat. I am most interested in general tips on time trialing.

I am interested in tips for pacing and general mental preparation. Also, any exercise routines for increasing power would be appreciated.

Thank you!

-Ryon

p.s. I hope to see you guys there if you're doing the camp pendleton sprint triathlon on august 9th in san diego county.

have a set of small goals, they should come after each other. Like finish swim, ok finsh bike, then finish run. Try to break up the race so your full concentration is on what you are doing at the moment not wondering off into what your ganna do on the run, worry aobut the run when your jsut about to do the run etc. Make sure to have everything layted out and have a couple run throughs under your belt so again all you have to worry about is the race. Also make sure to have fun. Good luck.

Didn't want to ask this on SOMB, Ryon?

The best way to time trial is to do negative splitting. Divide the time trial in thirds, do the first third below your threshold, second third at your threshold and final third above your threshold. The problem with that, however, is it doesn't apply well to triathlons because normally when a TT is over you don't have any strength left to do anything whereas a tri you are going to need to be able to run still. Due to that major constraint you're best off picking a fast but conservative pace that won't put you into oxygen debt and maintain it flat for the whole leg.

edit: I should also say there really isn't anything you can do training-wise to get very much faster in two weeks.

I think you should concentrate on run throughs of your transition. Very important in a sprint race.

You cannot draft, but you can catch a sidedraft.

Didn't want to ask this on SOMB, Ryon?

The best way to time trial is to do negative splitting. Divide the time trial in thirds, do the first third below your threshold, second third at your threshold and final third above your threshold. The problem with that, however, is it doesn't apply well to triathlons because normally when a TT is over you don't have any strength left to do anything whereas a tri you are going to need to be able to run still. Due to that major constraint you're best off picking a fast but conservative pace that won't put you into oxygen debt and maintain it flat for the whole leg.

edit: I should also say there really isn't anything you can do training-wise to get very much faster in two weeks.

Hey Dzan

Good advice. On SOMB there aren't too many people who cycle, even fewer who time trial. On that last triathlon I pretty much went all out during the bike and still pulled a 45:30 10K time. I'm not too worried about the run. I have a few friends who wanted to do a sprint triathlon so I said I'd join them. I'm just focusing on the bike. For swim practice I'll just go surfing :)

Do you compete in crits / time trials in florida? What type of riding do you usually do?

edit: I should also say there really isn't anything you can do training-wise to get very much faster in two weeks.

Except to taper off the training as the event gets closer.