Go Back  Bike Forums > The Racer's Forum > "The 33"-Road Bike Racing
Reload this Page >

First Time Trial in 3 weeks

Notices
"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 in 3 weeks

Old 01-13-14, 11:26 AM
  #1  
bbbean 
Senior Member
Thread Starter
 
bbbean's Avatar
 
Join Date: Jul 2013
Location: Missouri
Posts: 2,284

Bikes: Giant Propel, Cannondale SuperX, Univega Alpina Ultima

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 454 Post(s)
Liked 140 Times in 91 Posts
First Time Trial in 3 weeks

I just signed up for my first time trial 3 weeks from now. The course is 6 miles (3 out and back) across a new bridge and over flat land. This is my first foray into organized racing, and my normal winter riding schedule is 10-15 miles on the trainer on weekdays and 30-50 miles on the road on the weekends. What would be the best use of my roughly hour a day time to get ready for a Time Trial in 3 weeks?

FWIW, I'm thinking of alternating between 2 minute intervals and 6 mile simulations on the trainer few times each week to get my pacing down.
__________________

Formerly fastest rider in the grupetto, currently slowest guy in the peloton

bbbean is offline  
Old 01-14-14, 05:29 PM
  #2  
furiousferret 
Senior Member
 
furiousferret's Avatar
 
Join Date: Jan 2006
Location: Redlands, CA
Posts: 6,067
Mentioned: 31 Post(s)
Tagged: 0 Thread(s)
Quoted: 725 Post(s)
Liked 218 Times in 125 Posts
TT's are all about Watts/CDA, just spend a ton of time in your position and ride as hard as you can. Intervals may help. The guys at slowtwitch.com would probably help a lot more than here.
furiousferret is offline  
Old 01-14-14, 05:38 PM
  #3  
gsteinb
out walking the earth
 
gsteinb's Avatar
 
Join Date: Jun 2005
Location: Lake Placid, NY
Posts: 21,040
Mentioned: 69 Post(s)
Tagged: 1 Thread(s)
Quoted: 710 Post(s)
Liked 287 Times in 131 Posts
Originally Posted by bbbean View Post
I just signed up for my first time trial 3 weeks from now. The course is 6 miles (3 out and back) across a new bridge and over flat land. This is my first foray into organized racing, and my normal winter riding schedule is 10-15 miles on the trainer on weekdays and 30-50 miles on the road on the weekends. What would be the best use of my roughly hour a day time to get ready for a Time Trial in 3 weeks?

FWIW, I'm thinking of alternating between 2 minute intervals and 6 mile simulations on the trainer few times each week to get my pacing down.
https://www.bikeforums.net/showthread...ead-click-here


Originally Posted by furiousferret View Post
TT's are all about Watts/CDA, just spend a ton of time in your position and ride as hard as you can. Intervals may help. The guys at slowtwitch.com would probably help a lot more than here.
gsteinb is offline  
Old 01-14-14, 05:41 PM
  #4  
furiousferret 
Senior Member
 
furiousferret's Avatar
 
Join Date: Jan 2006
Location: Redlands, CA
Posts: 6,067
Mentioned: 31 Post(s)
Tagged: 0 Thread(s)
Quoted: 725 Post(s)
Liked 218 Times in 125 Posts
To be fair, no one even acknowledged the post in over a day. ST would have already had a 50 page argument over training methodologies!
furiousferret is offline  
Old 01-14-14, 05:43 PM
  #5  
veloboy971
Must Go Faster
 
veloboy971's Avatar
 
Join Date: May 2009
Location: Stopped at the bakery
Posts: 972

Bikes: Trek Madone 5.9, BMC Road Racer SL01, Orbea Aletta TT

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Have you checked the TT sticky?
veloboy971 is offline  
Old 01-14-14, 05:58 PM
  #6  
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Posts: 15,393
Mentioned: 150 Post(s)
Tagged: 0 Thread(s)
Quoted: 1092 Post(s)
Liked 70 Times in 25 Posts
TTs suck.

Err, what I mean is that I suck at TTs!!
__________________
cat 1.

my race videos
mattm is offline  
Old 01-14-14, 06:07 PM
  #7  
bbbean 
Senior Member
Thread Starter
 
bbbean's Avatar
 
Join Date: Jul 2013
Location: Missouri
Posts: 2,284

Bikes: Giant Propel, Cannondale SuperX, Univega Alpina Ultima

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 454 Post(s)
Liked 140 Times in 91 Posts
Originally Posted by veloboy971 View Post
Have you checked the TT sticky?
I did. I was specifically looking for short term training tips, not general race strategies or long term training techniques.
__________________

Formerly fastest rider in the grupetto, currently slowest guy in the peloton

bbbean is offline  
Old 01-15-14, 07:38 AM
  #8  
HOWSER
Senior Member
 
HOWSER's Avatar
 
Join Date: Oct 2013
Posts: 262
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
That TT thread is great, certainly go read it. With your focus on just this 10k TT, and with you being new to this, I'd recommend you focus on a couple high intensity intervals close to your expected 10k time. I generally cover the distance on the 13-14 minute range depending on the course. Start out at 70% effort for the first half, gradually increase that during the second half. Remember your body position, stay low. Try to finish with nothing in the tank and your HR spiked.

Good luck!
HOWSER is offline  
Old 01-15-14, 08:11 AM
  #9  
veloboy971
Must Go Faster
 
veloboy971's Avatar
 
Join Date: May 2009
Location: Stopped at the bakery
Posts: 972

Bikes: Trek Madone 5.9, BMC Road Racer SL01, Orbea Aletta TT

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by HOWSER View Post
That TT thread is great, certainly go read it. With your focus on just this 10k TT, and with you being new to this, I'd recommend you focus on a couple high intensity intervals close to your expected 10k time. I generally cover the distance on the 13-14 minute range depending on the course. Start out at 70% effort for the first half, gradually increase that during the second half. Remember your body position, stay low. Try to finish with nothing in the tank and your HR spiked.

Good luck!
+1, I would focus on these types of efforts esp since the race is so close. If you had a few more weeks, some less focused intervals might benefit but for now you just want to practice pacing and make sure you're not tired for the race.
veloboy971 is offline  
Old 01-15-14, 08:40 AM
  #10  
merlinextraligh
pan y agua
 
merlinextraligh's Avatar
 
Join Date: Aug 2005
Location: Jacksonville
Posts: 30,544

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

Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 998 Post(s)
Liked 122 Times in 70 Posts
Originally Posted by HOWSER View Post
. Start out at 70% effort for the first half, gradually increase that during the second half.
Uhm, ride the first half at 70% effort and you might as well quit and go home. I get that you want negative splits, and the last thing you want to do is blow up in the first half, but 70% way overstates it.

More like try to hold 90-95% in the ifrst half of what you think you can do, then build from there.

As for training, I'd be doing intervals aimed at raising my FTP, so 10 minutes or longer at FTP.
__________________
You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
merlinextraligh is offline  
Old 01-15-14, 08:49 AM
  #11  
HOWSER
Senior Member
 
HOWSER's Avatar
 
Join Date: Oct 2013
Posts: 262
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
You know, after I typed that I thought I might need to increase that a bit. Hopefully one can tell for themselves if more is needed that first half while interval training these next few weeks. You certainly are not wrong.
HOWSER is offline  
Old 01-16-14, 01:37 PM
  #12  
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by veloboy971 View Post
Have you checked the TT sticky?
Who the **** is this guy?!?!

Bwahahahahahahahaha
That's a long hiatus....
rkwaki is offline  
Old 01-16-14, 06:25 PM
  #13  
veloboy971
Must Go Faster
 
veloboy971's Avatar
 
Join Date: May 2009
Location: Stopped at the bakery
Posts: 972

Bikes: Trek Madone 5.9, BMC Road Racer SL01, Orbea Aletta TT

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rkwaki View Post
Who the **** is this guy?!?!

Bwahahahahahahahaha
That's a long hiatus....

haha now that I'm riding full time I gotta occupy my recovery time with something that requires a little brain power...so I'm making a come-back
veloboy971 is offline  
Old 01-16-14, 06:26 PM
  #14  
Ygduf
\_(ツ)_/
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978

Bikes: aggressive agreement is what I ride.

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times in 4 Posts
just a little brainpower is perfect for this place!
Ygduf is offline  
Old 01-16-14, 08:39 PM
  #15  
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by veloboy971 View Post
haha now that I'm riding full time I gotta occupy my recovery time with something that requires a little brain power...so I'm making a come-back
It takes a lot of brainpower to play this part...

welcome back my young friend...
rkwaki is offline  
Old 01-16-14, 08:40 PM
  #16  
veloboy971
Must Go Faster
 
veloboy971's Avatar
 
Join Date: May 2009
Location: Stopped at the bakery
Posts: 972

Bikes: Trek Madone 5.9, BMC Road Racer SL01, Orbea Aletta TT

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rkwaki View Post
It takes a lot of brainpower to play this part...

welcome back my young friend...
thanks mate
veloboy971 is offline  
Old 01-16-14, 08:45 PM
  #17  
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by veloboy971 View Post
thanks mate
It's too bad I'm not racing anymore. Would have bumped into you some (figuratively not physically )
rkwaki is offline  
Old 01-20-14, 07:42 PM
  #18  
jdott
100% car free
 
Join Date: Nov 2008
Location: Salt Lake City
Posts: 218

Bikes: 2008 LeMond Tete de Course

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
First Time Trial in 3 weeks

That's probably 107% of FTP or so, so it's more like start at 95 and turn it up every couple miles and finish at maybe 110%. That would be a really hard one for me to pace without a power meter. My guess is the average HR will end up just about threshold, but would end significantly above. If you don't know either number, do a 5 min building effort at the pace you can sustain and add a bit to it every ride. If the setup is consistent, you can use speed on the trainer to ensure you are repeating the effort. Just tell yourself when you're doing 7 mins that you were able to do 6 last time, and so on. You need to know what that pace feels like on race day. And position - don't cheat on position at all.
jdott is offline  
Old 01-22-14, 12:47 AM
  #19  
rdtindsm
Senior Member
 
Join Date: Jan 2013
Posts: 215
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
TTs are about focus and self monitoring. You don't need to ride the full distance, but enough to get a feel for what you can maintain. 2 minute intervals would have a place in a long term program, but are too short to let you dial in a steady state effort. Try 6' repeats. First one all out. Back off on the rest a little. On race equipment so you get the correct level of feedback.
You don't want to start out in the red; you won't recover if you go too far anerobic. Feel like you are holding back a little for the first mile or so.
jdott is saying similar things.
rdtindsm is offline  
Old 02-26-14, 08:28 AM
  #20  
HOWSER
Senior Member
 
HOWSER's Avatar
 
Join Date: Oct 2013
Posts: 262
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by bbbean View Post
I just signed up for my first time trial 3 weeks from now...
So how did you do?
HOWSER is offline  
Old 02-26-14, 09:58 AM
  #21  
bbbean 
Senior Member
Thread Starter
 
bbbean's Avatar
 
Join Date: Jul 2013
Location: Missouri
Posts: 2,284

Bikes: Giant Propel, Cannondale SuperX, Univega Alpina Ultima

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 454 Post(s)
Liked 140 Times in 91 Posts
A litle slower than I'd hoped, but given that we were racing in 18 degree temps across the Mississippi River on a wet road with patches of salt and sand, I'll take it. Lower middle of the pack and 8 seconds behind the guy I was chasing (local rider who rides Time Trials each week, roughly my age, and has been riding about as long as I have. I spent 94% of the ride in Z4, so I'm assuming I paced it about right.

A lot of fun and has me thinking about trying another when the weather is warmer.

BB
__________________

Formerly fastest rider in the grupetto, currently slowest guy in the peloton

bbbean is offline  
Old 02-26-14, 10:58 AM
  #22  
HOWSER
Senior Member
 
HOWSER's Avatar
 
Join Date: Oct 2013
Posts: 262
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Was this the Missisippi Bridge TT in St. Louis? Not too shabby for your first TT. Looks like you averaged almost 17mph. Keep up the good work!

St. Louis has some great clubs/teams. I have serveral old buddies who ride with various teams. If you're not with one now maybe consider joining one. You'll find no better way to increase your skills and performance then with riding with a group of seasoned racers.
HOWSER is offline  
Old 02-26-14, 11:35 AM
  #23  
bbbean 
Senior Member
Thread Starter
 
bbbean's Avatar
 
Join Date: Jul 2013
Location: Missouri
Posts: 2,284

Bikes: Giant Propel, Cannondale SuperX, Univega Alpina Ultima

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 454 Post(s)
Liked 140 Times in 91 Posts
Originally Posted by HOWSER View Post
Was this the Missisippi Bridge TT in St. Louis? Not too shabby for your first TT. Looks like you averaged almost 17mph. Keep up the good work!

St. Louis has some great clubs/teams. I have serveral old buddies who ride with various teams. If you're not with one now maybe consider joining one. You'll find no better way to increase your skills and performance then with riding with a group of seasoned racers.
Thanks, that's the one. I had set a goal of 20mph for myself, but even with a warmup ride on the course, I just couldn't get there under those conditions. I really wish you could still ride the bridge, because I'd like to see if I could break a 20 mph average.

I live in STL part time (my primary home is 200 miles south), but I'm planning to get more involved in the scene there this year. Next on the list is the local crit scene. I'm registered for the Carondelicious Crit and I'm going to try a few of the Tuesday night races. We'll see if my performance merits being invited to join a team.

BB
__________________

Formerly fastest rider in the grupetto, currently slowest guy in the peloton

bbbean is offline  
Old 02-26-14, 11:45 AM
  #24  
ovoleg
Powered by Borscht
 
ovoleg's Avatar
 
Join Date: Jul 2005
Location: SoCal
Posts: 8,342

Bikes: Russian Vodka

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by mattm View Post
TTs suck.

Err, what I mean is that I suck at TTs!!
this x2
ovoleg is offline  
Old 02-26-14, 11:47 AM
  #25  
ovoleg
Powered by Borscht
 
ovoleg's Avatar
 
Join Date: Jul 2005
Location: SoCal
Posts: 8,342

Bikes: Russian Vodka

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by merlinextraligh View Post
Uhm, ride the first half at 70% effort and you might as well quit and go home. I get that you want negative splits, and the last thing you want to do is blow up in the first half, but 70% way overstates it.

More like try to hold 90-95% in the ifrst half of what you think you can do, then build from there.

As for training, I'd be doing intervals aimed at raising my FTP, so 10 minutes or longer at FTP.
70% of FTP, now thats my kind of time trial!

oh wait my FTP isn't that high and 70% would be even slower cakesauce.

dangit!
ovoleg is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
Glow123
Training & Nutrition
14
07-24-17 09:30 PM
Heathpack
Training & Nutrition
26
01-31-14 10:23 AM
ducati hyp
Training & Nutrition
11
04-14-13 05:26 PM
BionicChris
Training & Nutrition
12
04-18-12 07:53 AM
hhnngg1
Road Cycling
38
10-20-11 10:48 AM

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 - Do Not Sell My Personal Information

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