Strength Endurance Effort For Your Time Trial Training Program To start your time trial training program ride a four to six weeks block of base training at E2 rpm building to km per week depending on your event, grade and fitness.
This is hard training but very rewarding. Perform a warm-up for 10 mins your E1 rpm then increase the gear and ride at your E2 rpm for another 10 mins. Then increase the gear and ride at the low end of E3 rpm for 5 mins finishing the last 30s to 1 min going flat out.
Recover for 5 mins rpm in your REC zone. This is the end of your warm up then put it in a bigger gear and ride at your LTR for 5 mins on then REC zone for 5 mins. Do two sets of these. Keen riders can head for a wind tunnel for guidance, or you can put your TT or road bike on a turbo trainer or set of rollers in front of a full-length mirror to tweak your bike position at home. Dropping your body also has a significant impact for every centimetre lower you go. A full-blown time-trial bike, or even a modified road bike with clip-on aero bars, will have a more extreme riding position than most roadies are used to.
However, a rider can use stretches or yoga to improve their flexibility. Physical activity expert, Professor Greg Whyte, recommends that time-trial racers should stretch their lower back, glutes your backside and hamstrings the back of the thigh. The following stretch for the bum and hips is particularly effective, Whyte says.
Place your hands behind the bent knee and pull it in towards your chest. Hold for 20 to 30 seconds. Repeat with the other leg. The first job of go-faster frames or tri-bars is to get you out of the wind before they cut through the air. If you plan to use the same bike for your road riding and time-trialling, pay attention to the head tube length , says Boardman.
Consider swapping the stem for one with a downward angle and removing any spacers, to make clip-on bars even more effective, making your body lower as well as narrower, and your silhouette even smaller.
These changes offer the most bang for your aero buck. Boardman estimates that a TT helmet alone saves the rider 10 to 15 watts of power at race speeds. But spend money on kit that gets you in a good position first. Time trialling is competitive cycling at its simplest.
Going faster under your own power is very motivating, which is why organised time trials are a popular form of bike racing. Every week there are dozens of time trials all over the country with distances ranging from five miles to 24 hours.
In our experience, no one else will be particularly bothered by your time. The easiest way to get into time trialling is to contact your local club and see if it runs TT events, or find an event on the Cycling Time Trials website. These efforts also teach invaluable lessons about pacing. This is my go to workout:. These should be on terrain similar to that of your event. Use your race specific cadence and I encourage rpm as a good range. These are tough, so break them into 5 minute sections to help your focus.
Like all good projects, the finish work makes all the difference. Once you have tapped out improvement of your sustained output it is time to add some extra speed from the anaerobic, or glycolytic system.
This will come in handy for your start, turn around or hills that the course throws at you. Beyond this, I have found that this high intensity work helps to break through your sustained output ceiling. Nuances beyond watts, like exaggerated cadence really accelerate things. These are my favorites:.
This tease of a recovery is great for lactate tolerance, improving output and developing focus. Make sure to pace yourself.
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