I need speed
Join Date: Sep 2009
Location: Phoenix, AZ
Bikes: Giant Propel, Cervelo P2
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The gym is great for building core strength (which helps everything), and also 'kick' power. Not so much for the threshold power you need for TT's, unless you are talking about the spincycle, which won't be as good as getting out on your real bike. Besides grabbing one of the many good training books, I'd spend a lot of time doing long base rides, and also intervals focused on your functional threshold power (the power you can average for 60 minutes). There are several ways to do that, but the most popular seems to be "2 x 20's". You go twenty minutes at your functional threshhold, take a short rest, then do it again. If you don't have a power meter, try to use a pace that is like what you've done in your 40K TT's.
If Hermes, A'Jet, Cleave, Red Rider, or one of the other more successful racers posts something contrary to what I just said, then ignore this and do what they tell you!
"If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."