mac502

I'm 53 and been riding for yrs. as well as racing tt's and team tris and Duathlons. I tore an ACL yrs. ago before they repaired them so running is out. I want to improve my 20 & 40 k tt's. I'm 6'1" 215-220 lbs. Another 5 lbs is possible through extreme dieting, however my body fat % is around 13-10%. The gym I belong to has dumbells, lots of cardo. equipment and a few lifting machines....as well as top of the line "spin" type bikes...just no free wts. They also have a system for things like P90X. My 20k best times this yr. on a slight rolling course was 33:02 min. I want to get into the 31-30 min. 40K are on all different terrain. However last year my best 40k was 1:08:12 on a rolling course. Because of the development excercise induced asthma this summer I avoided the 40ks for the most part. But an inhler as taken care of the problem. Cold weather indoor time allows for at least and hour to an hour and half a day training. Outside riding allows for about the same. Ok group can you help a linbacker on a bike go faster? Oh I ride a specialized allez comp with clip on bars and a wheelsmith cover.

DnvrFox

Check in with the 50+ racing and training for racing thread. Thise folks are pretty good with advice.

https://www.bikeforums.net/showthread...-racing-Thread

AzTallRider

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!

mac502

Thanks AztallRider. I have a good friend in Tucson. I could move to your state tomorrow if it were not for my wife's older family members...and my grand son : ). A few more years then retire to ride in your sun soaked winters. YAHOOOOO. NE Ohio is not a nice place for road bicycles in the winter.