park

I want to see if I can join the sub one hour club in a 40K before I get too old. I'm 45 and have ridden for years but not with much intensity lately. I don't have time to put in gobs of miles like my road friends. I figure a tri guy can give me the best advice on how to get quality training in the least amount of time. I've got a computrainer. How often do I need to go super hard? Can someone give me a typical training schedule that would focus just on time trialing?

miles305

https://timetrial.org/training40k.htm
this plan requires alot of mileage, but it is a starting point. i am also trying to get under an hour for a 40k. the best thing that works for me is a practice TT that one of my training partners and i do once a week at lunch. i've been riding 200-300 miles a week for awhile and as soon as i started our weekly practice race s i have improved about a minute a week. i know I'll top out soon but i'm really getting a feel for what my body can do. also check out the 20k training article if you have less time for riding. if you do the intensity you should be able to improve your 40k with a similar regimen.so far i can ride a 40k in 1:02. let me know how you progress.

Ric Stern

to go sub hour for a 40-km TT you don't need to do a large volume of training. in fact you could do it with a relatively small amount of training -- maybe less than 7 hrs/week. what you need is some good quality training at relatively hard levels.

to go sub hour, will in part depend on what your upper limits are -- your MAP, and your VO2max. additionally, you will need to be able to TT at good % of that.

one key session you should do, is one to four intervals of 15 to 30 mins, once or twice a week at just below your TT power.

you can get some more infor here https://www.cyclingnews.com/fitness/?id=powerstern on zones etc. and of course you can contact RST for coaching advice

ric