"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

First Time Trial on June 24th

Old 05-20-07, 12:47 PM
  #1  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
First Time Trial on June 24th

I just got word a few days ago that I'm going to be racing at the Ohio State Time Trial, my coach is hooking me up with a disc wheel and aero bars, the race is a 40k and I'm looking to destroy the Cat V's and the Juniors. I've got the engine, I just need a plan.
So, with just a $30 Cateye MW100 computer and the feelings in my legs, how should I be training?
Should I be starting off at a moderate pace and gaining speed at certain points? Are there any training tips I should know about? I don't care about getting laughed at by wearing aero stuff to my first TT, just as long as I'm winning while they're laughing.
CrimsonKarter21 is offline  
Old 05-20-07, 12:52 PM
  #2  
recursive
Geosynchronous Falconeer
 
recursive's Avatar
 
Join Date: Sep 2004
Location: Sacramento, CA
Posts: 6,312

Bikes: 2006 Raleigh Rush Hour, Campy Habanero Team Ti, Soma Double Cross

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Burn your matches up the hills, and recover softpedalling down them.

But don't take my advice. I've only done one more TT than you. As a crit racer, I found that pacing by feel is hard. If you're not using a power meter, at least get a cheap HRM unless you can go by feel with no crutches.
__________________
Bring the pain.
recursive is offline  
Old 05-20-07, 01:13 PM
  #3  
ElJamoquio
Burning Matches.
 
ElJamoquio's Avatar
 
Join Date: Jan 2006
Location: San Jose, CA
Posts: 9,711

Bikes: Motobecane Le Champion SL, Cervelo P2SL

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2259 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
In any race, it's easy to go out too hard. The Powertap is great at instantaneously telling you this. The HRM is great at telling this to you a few minutes into the race.

So my advice is to put a little less effort into the first third of the race than you think you should.

Other than that, you're best served by putting all your efforts into the times when you're going slowest - in the first 100 yards, up hills, at the turnaround.

Training - 40K is around one hour; keep your intervals long and at TT effort or a little higher.
__________________
"The only good race pace is suicide pace, and today looks like a good day to die."
-Steve Prefontaine
ElJamoquio is offline  
Old 05-20-07, 01:19 PM
  #4  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Thanks for the tips. I could get a Powertap for pretty cheap through my dealer cost my job, but I'm saving up for a set of race wheels right now, I think the CycleOps one is in the low $600's.
CrimsonKarter21 is offline  
Old 05-20-07, 01:34 PM
  #5  
ElJamoquio
Burning Matches.
 
ElJamoquio's Avatar
 
Join Date: Jan 2006
Location: San Jose, CA
Posts: 9,711

Bikes: Motobecane Le Champion SL, Cervelo P2SL

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2259 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
You work at an LBS? You could get a cheap used one on eBay and build it up into your Rims.
__________________
"The only good race pace is suicide pace, and today looks like a good day to die."
-Steve Prefontaine
ElJamoquio is offline  
Old 05-20-07, 03:19 PM
  #6  
pcates
Senior Member
 
Join Date: Jul 2005
Location: Toronto
Posts: 762
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
OP.....i'm doing my first TT end of july and my training peaks workout has me doing long intervals and thresehold training, as well as a few 'test' TT's before hand. If you'll be using aero bars i also suggest you do as much training on them as possible....there's nothing worse then realizing mid TT that the position is unbearable.
pcates is offline  
Old 05-20-07, 03:49 PM
  #7  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
If your going to use a HRM youll need to ride with it quite a bit before your TT to find out your aerobic threshold.

I would rather use a HRM then a powertap since you can use the rear disc wheel. I would just go out and try to ride 25 miles and the hardest you can, you should feel you want to throw up at the end of it, that will be good training.

If your going to be using a computer, you should just shoot to average 25+ mph this will put you in the top of a cat 5 40k.
recneps is offline  
Old 05-20-07, 03:53 PM
  #8  
recursive
Geosynchronous Falconeer
 
recursive's Avatar
 
Join Date: Sep 2004
Location: Sacramento, CA
Posts: 6,312

Bikes: 2006 Raleigh Rush Hour, Campy Habanero Team Ti, Soma Double Cross

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recneps
If your going to be using a computer, you should just shoot to average 25+ mph this will put you in the top of a cat 5 40k.
Without taking hills, wind, turns, road condition, rain, and more into account, you can't really just shoot for a specific speed.
__________________
Bring the pain.
recursive is offline  
Old 05-20-07, 04:36 PM
  #9  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Okay, I'm going to talk with my boss on Tuesday about getting an Edge 305 or something with all of those sweet functions. I'm going to try and pick out my aerobars tomorrow from my coach, and while I'm there, I'll take a peek at the Zipp disc's he has. I might as well get some Eurotrash-white Sidi TT overshoes so they match my bartape, too.


Also,does a teardrop helmet make a huge amount of difference on a 40k? I've already got the team skinsuit, a pretty aero bike (CAAD8).

Will it be alright if I run my regular brifters on the ends of aero base bars, or should I use my old bar-ends? Should I run Nokons?





---I'm sorry for asking so many questions, but you can blame my mother for that.
CrimsonKarter21 is offline  
Old 05-20-07, 05:17 PM
  #10  
cat4ever
Cat WTF
 
Join Date: May 2006
Posts: 1,296
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
http://www.team-cobc.com/pdfs/gp_groveport_2007.pdf

It's not 40k, it's 23 miles. A little rolling in sections, but the lowest gear I was ever in last year on this course was 54x21. 25mph average will place you top 10. I averaged 23.9 and was 5th overall last year, but since the former "Groveport Time Trial" is now the "Ohio State Time trial", it should bring a higher caliber of racer.


If it's your first time trial. Good luck, it's a hard one.
cat4ever is offline  
Old 05-20-07, 07:09 PM
  #11  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recursive
Without taking hills, wind, turns, road condition, rain, and more into account, you can't really just shoot for a specific speed.
Post number 10 would say I guessed right. Almost all cat 5 TT have a winner with an average speed of 25, unless the course is oddlly flat with a tailwind or headwind the entire time, not just out and back
recneps is offline  
Old 05-20-07, 07:12 PM
  #12  
Stallionforce
Senior Member
 
Stallionforce's Avatar
 
Join Date: Apr 2005
Location: Victoria
Posts: 1,372

Bikes: 05 Norco CRR Team Carbon Dura Ace, 06 Cervelo P2C TT Dura Ace, 88 Olmo Steelie w. Campy Mirage, Cypress CX w. 105

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Karter, the teardrop helmet is more important than the disc wheel.
Stallionforce is offline  
Old 05-20-07, 07:23 PM
  #13  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Stallionforce
Karter, the teardrop helmet is more important than the disc wheel.
Thanks, I'll if I can get one set up either through my boss or my coach.

Originally Posted by cat4ever
http://www.team-cobc.com/pdfs/gp_groveport_2007.pdf

It's not 40k, it's 23 miles. A little rolling in sections, but the lowest gear I was ever in last year on this course was 54x21. 25mph average will place you top 10. I averaged 23.9 and was 5th overall last year, but since the former "Groveport Time Trial" is now the "Ohio State Time trial", it should bring a higher caliber of racer.


If it's your first time trial. Good luck, it's a hard one.
Eh, 24.8 is close enough to 23. But I can average a pretty good speed just crouched holding onto the bars next to the stem, so I'll see what happend with the aero bars. Are you going to be racing this year?
Also, I'm going to have to do with a 52x14 as my hardest gear, since that's what I'm restricted to.

Also, I totally forgot, but I'm hoping to have at least 3-4 track races completed by this point, so that should help immensely, right?


So, my to do list:
-Teardrop helmet
-HRM/Computer
-Custom wheelset
-Giant

I'm never going to be poor again.
CrimsonKarter21 is offline  
Old 05-20-07, 07:46 PM
  #14  
cat4ever
Cat WTF
 
Join Date: May 2006
Posts: 1,296
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by CrimsonKarter21


So, my to do list:
-Teardrop helmet
-HRM/Computer
-Custom wheelset
-Giant

I'm never going to be poor again.


You should add intervals to your to do list. Long and hard.
cat4ever is offline  
Old 05-20-07, 07:47 PM
  #15  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Yes, quite. Thanks.
CrimsonKarter21 is offline  
Old 05-20-07, 08:04 PM
  #16  
recursive
Geosynchronous Falconeer
 
recursive's Avatar
 
Join Date: Sep 2004
Location: Sacramento, CA
Posts: 6,312

Bikes: 2006 Raleigh Rush Hour, Campy Habanero Team Ti, Soma Double Cross

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by cat4ever
You should add intervals to your to do list. Long and hard.
Are we still talking about bike racing?
__________________
Bring the pain.
recursive is offline  
Old 05-20-07, 08:06 PM
  #17  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recursive
Are we still talking about bike racing?
Dear God I hope so.
CrimsonKarter21 is offline  
Old 05-20-07, 08:09 PM
  #18  
cat4ever
Cat WTF
 
Join Date: May 2006
Posts: 1,296
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recursive
Are we still talking about bike racing?

I've never done a short and soft interval....
cat4ever is offline  
Old 05-20-07, 08:13 PM
  #19  
recursive
Geosynchronous Falconeer
 
recursive's Avatar
 
Join Date: Sep 2004
Location: Sacramento, CA
Posts: 6,312

Bikes: 2006 Raleigh Rush Hour, Campy Habanero Team Ti, Soma Double Cross

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by cat4ever
I've never done a short and soft interval....
You can admit it. It happens to everyone from time to time.
__________________
Bring the pain.
recursive is offline  
Old 05-20-07, 08:23 PM
  #20  
CrimsonKarter21
Mitcholo
Thread Starter
 
CrimsonKarter21's Avatar
 
Join Date: Aug 2006
Location: Oost Vlaanderen in mind, Cleveland in body
Posts: 8,850

Bikes: 2010 Mitcholo w/ Sram Force/Red

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
This thread has veered worse than Holocon's bike.
CrimsonKarter21 is offline  
Old 05-21-07, 07:07 AM
  #21  
merlinextraligh
pan y agua
 
merlinextraligh's Avatar
 
Join Date: Aug 2005
Location: Jacksonville
Posts: 30,331

Bikes: Wilier Zero 7; Merlin Extralight; Co-Motion Robusta; Schwinn Paramount; Motobecane Phantom Cross; Cervelo P2; Motebecane Ti Fly 29er; Calfee Dragonfly Tandem

Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 868 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
1)Spend as much time as possible between now and your TT riding with the aero bars. TT success is about having a very aero position, and being able to produce power in that postion. It takes time to adapt to putting out power with the aero bars.

2) Steady State Intervals. A 40K TT is essentially a 1 hour steady state effort (i.e. at LT threshold) So doing Steady State Intervals is a great way to prepare. Start with 4x6 minutes. Work up to 6x10 minutes.
Once you're doing 60 minutes total work, then you can start upping the interval length to 4x15, 3x20, 2x30.
When you can do 2x30 at close to your max, you're ready.
merlinextraligh is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.