Alright I am getting my TT bike hopefully next week and I have set my sights on the California state TT championships on May 28, 1 month away. I have been training and racing crits for about 2.5 months now and I am getting into race shape. I have been focusing my training on LT intervals, hill climbing intervals and Anaerobic sprints mixed with solo rides.
I have never done a 40km tt, my longest was 14.5 miles (approximatly 25km). I can ride near threshold for quite some time (at least close to the 23.3 mile mark) but I want to get faster. With my new TT bike I am thinking on the flat course 23 - 24 MPH average is feasable. That will not make me win but it will be an accompishement to do that solo. I can currently average 22 - 23 MPH at threshold on my road bike so conservativly I am guessing 1 MPH faster. Boy 25 MPH average would be nice (not going to be feasable though).
Now I want to do my best in the itt. What kind of changes do I need to make in my training to get ready for a longer itt? Should I do longer threshold (and harder) intervals vs the crit style intervals I currently do? Should I consider spending some time in the gym to build core power (what I can in 1 month)?
My understanding is that for longer TTs you can not sit there over threshold the whole time so I will need to learn to manage my HR more for the duration.
Thanks as always.