Training for ITT's

[Kev365428]

So I've got an ITT coming up (well ok, it's a long way away, but I need to ask now before I forget), and I was wondering what's the best training regime for ITT's?

Any suggestions?

Kev.

[colafreak]

I use my TT bars all the time. I want my body to get used to putting out power in that position.

I don't think it's impacting my ability to put out power on the drops or the hoods, it's fairly easy to open up and keep powering on, but putting the power down in the aero tuck requires conditioning.

[JV911]

So I've got an ITT coming up

at Calga?

[Kev365428]

Was thinking about that one, but also got a club one in July I think.

Kev.

[JV911]

good luck either way...unfortunately a lack of TTs in sydney

[Kev365428]

Seems to be my preference for racing. The continual surging in crits really does me in.

Pity.

Kev.

[Parrott]

We're lucky here our club runs tt's every tues in the summer series, they are easily my favourite event

Get some clip on tri bars and get used to riding in them. If you set your bike up with tri/tt bars they are a big improvement over standard road bars. I dropped about 20 secs over 8 k's just with them.

2 x 20 min intervals are supposed to be good for helping improve your lactate threshold. I've got a couple of tt specific spinervals dvds that are hard work and seem to work for me.

[Kev365428]

Currently just using my commute as a sort of training program, which basically consists of:- a) ride hard and long, b) try not to use all my energy at once, and c) when I feel tired - HTFU!

Kev.

[Parrott]

Your commute time would indicate you are already pretty capable at time trialing. That would have to equate to a sub 1 hr time for 40 k on a tt bike.

[Alex Simmons/RST]

So I've got an ITT coming up (well ok, it's a long way away, but I need to ask now before I forget), and I was wondering what's the best training regime for ITT's?

Any suggestions?

Kev.

Develop and ride to a plan designed to improve your power at threshold.

that will involve:
- progressive increases in workload
- doing rides at different intensities, from general endurance level rides through to those incorporating specific efforts (intervals) that are especially effective at inducing desireable fitness changes
- recovery and rest in the right measures
- learning how to pace well
- training to ride in a more aerodynamically advantageous position

[cycling-inform]

See http://www.cycling-inform.com/articles/377/1/Mental-toughness-and-training-for-cycling-individual-time-trials-ITT/Page1.html