How to train for 20km TT

dalai47
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Re: How to train for 20km TT

Postby dalai47 » Sun Dec 07, 2014 11:24 pm

Derny Driver wrote:That's good linds but remember your improved times are now due to 80mm front wheel, better aerodynamics and a sperm helmet. So you haven't actually improved at all.
So keep focusing on the non-equipment improvements in pacing, training etc.
Conditions could have been worse? That's why a power meter is helpful. Either you have put out more power or not - finish time becomes irrelevant. :wink:

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Re: How to train for 20km TT

Postby linds » Mon Dec 08, 2014 8:58 am

You are dead right DD. Thanks.
Having said that I have also recently seen improvement my ftp (10 minute variety) on the stationary bike - but now my focus is on more structured training on the road.

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Re: How to train for 20km TT

Postby mikesbytes » Mon Dec 08, 2014 9:15 pm

That's some really solid improvements mate

Improvements will become harder and smaller as you get faster. Train well and be patient, conditions are a variable as you know.
If the R-1 rule is broken, what happens to N+1?

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Re: How to train for 20km TT

Postby linds » Mon Dec 08, 2014 10:50 pm

Thanks Mike
I'm enjoying it as much as ever so will keep seeking improvement.

What do you think would be more valuable to see further improvement?
A TT bike and professional fit
or
a power meter?

If the latter - what reasonably affordable, good enough, options are out there that would be transferable across bikes?

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Re: How to train for 20km TT

Postby mikesbytes » Mon Dec 08, 2014 11:07 pm

I'd go the TT bike and the bike fit. Doesn't prevent you buying the power metre with your next bonus
If the R-1 rule is broken, what happens to N+1?

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Re: How to train for 20km TT

Postby linds » Thu Jan 01, 2015 6:20 pm

I am in need of a new bike computer AND a new phone.
I am hoping I can kill 2 birds with one stone? Can this be realistically done?
I want good quality HR, speed, distance, maybe cadence, stop watch, ability to download to PC to analyse ride, maybe option for power later on.
I understand there are quite good apps for cyclists and phones that will receive signals (ANT etc) from the bike.
What have people found to be a good combination of phone, app and bike gear for the kind of data that I am after?
This kit will be used on my new Giant Trinity TT bike-which is yet to have a proper tryout.

Thanks for any advice/tips.

Linds

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Re: How to train for 20km TT

Postby mikesbytes » Fri Jan 02, 2015 12:48 am

I prefer separate devices (bike computer, phone). If your keen to get one to do both there's some things to look for in the phone;
1. Water protection
2. ANT compatibility and if its a plug-in does that reduce your water protection?
3. Size, will the phone including a cover if your using one fit comfortably on the stem?
4. Readability. You will need to set the screen to not power down and the phone not to lock, so you can read it for the entire ride/race and in this setup how long will the battery last?

And what about other sensors apart from GPS speed and heart rate. For example wheel speed, cadence and later on power
If the R-1 rule is broken, what happens to N+1?

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Re: How to train for 20km TT

Postby linds » Fri Jan 02, 2015 5:48 pm

Good points Mike thanks.
I have done some google research. If I need to have a new bike unit and a new phone then budget becomes more important.
The Garmin 500 or 510 look ok and have all the features I would need.
A second hand 500 is reasonably affordable but the 510 seems to have much better GPS accuracy.
I see that these units can use an optional 'speed/cadence' sensor - why do they need a speed sensor if they have GPS I wonder?

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Re: How to train for 20km TT

Postby dalai47 » Fri Jan 02, 2015 9:06 pm

linds wrote:I see that these units can use an optional 'speed/cadence' sensor - why do they need a speed sensor if they have GPS I wonder?
GPS isn't very accurate...

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Re: How to train for 20km TT

Postby mikesbytes » Fri Jan 02, 2015 9:08 pm

The speed sensor is more accurate than GPS. Also its the same unit as the cadence sensor so if your going for cadence then you only need a spoke magnet to added and the spoke magnet comes with the unit

You can always buy the cadence unit later, ditto with a heart rate strap.

I'm still using my original garmin heart rate strap, so as far as I'm concerned its a good buy.

How much is a package (computer, heart rate strap, sensor) ?
If the R-1 rule is broken, what happens to N+1?

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Re: How to train for 20km TT

Postby foo on patrol » Fri Jan 02, 2015 9:13 pm

I got my 510 bundle from 99 bikes from $369, Wiggle had them for $20 less a week later. :(

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Re: How to train for 20km TT

Postby linds » Sat Jan 03, 2015 10:01 am

I can get a new 500 bundle for around $270....

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Re: How to train for 20km TT

Postby linds » Tue Jan 20, 2015 6:37 pm

Have done a few rides on the new TT bike

27-12-14; 29.25 Actually did a PB ( prev best 29.37) by 12 seconds on this ride with road wheels having only spent a couple of hours on the bike. Neck stiff and sore after ride from the extreme 'looking up' posture of new position.
4-4-2015; 29.36 Full TT gear on this ride, very hot and humid conditions.. Neck sore.
19-1-2015; 28.48 Satisfying PB by 37 seconds. I did not expect to get into the 28's this soon. Ave speed 37.5kph. Body is getting used to the new position as I am able to stay in race position the entire ride. Neck a little sore but not too bad now.

Goal by years end; to be riding under 28. At the moment this feels a little conservative 8)

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Re: How to train for 20km TT

Postby Aussiebullet » Wed Jan 21, 2015 6:27 am

Nice improvements, will you be racing in 2015? The licence cost is getting a little rediculous for club racers.

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Re: How to train for 20km TT

Postby linds » Wed Jan 21, 2015 9:19 pm

Thks-yes plan to race with the local club. The renewal fee stung a bit for sure but not much compared to what I have spent on my riding gear over the last year!

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Re: How to train for 20km TT

Postby linds » Mon Sep 14, 2015 9:35 am

Long time since I updated this. Rode fairly consistently Feb - May. Won the local TT event in B grade with an ave speed 38.5kph over an up and back 16km course. Thoroughly enjoyed this series of TT rides. The road used for this course was subsequently resurfaced with very large aggregate and this has made it a bit uncomfortable to ride - perhaps the traffic will smooth it out over time. However I Got a Garmin 510 and set out a 16km up and back course that is less susceptible to time variation due to different wind direction. and used this as my main training course Feb to May. I maintained speeds in the 37s until I developed a bursa in the right foot. I am still dealing with that and it has meant that I have hardly ridden the last 10 weeks. I did a shake out ride the other day ( after a 3 week holiday with no aerobic level of exercise and too much alcohol) and the foot didn't feel too bad in the bike shoe as it gives so much support and sole stiffness. But my ave speed was well down and ave Hr up ( by about 5) - to be expected - it will probably take over a month or more to get back to where I was 3 months ago.
My goal for between now and May is to break 40kph over 16km. This may be hampered by the foot.
In terms of training and general health;
Look at getting some personal coaching from a local pro rider.
Get a power meter
resume gym for core and general strength training
Look to improve sleep habits
Look to improve diet

Looking forward to this challenge

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Re: How to train for 20km TT

Postby Alex Simmons/RST » Mon Sep 14, 2015 10:02 am

Nice. Hope the foot gets better.

As for coach, suggest a pro coach rather than a pro rider.

And TT speed is a direct function of power and aerodynamics, so the latter usually needs attention as well.

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Re: How to train for 20km TT

Postby linds » Mon Sep 14, 2015 10:50 am

Image

Bike position per professional fit in March this year. I have changed seat and made very slight adjustment to TT bars since then.

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Re: How to train for 20km TT

Postby dalai47 » Mon Sep 14, 2015 8:11 pm

Hard to comment on one photo - and getting lower isn't always faster... But personally not a fan of that Specialised Helmets due to its bulk. Height of the top of the helmet above your back plus doesn't look to match the curve of your back well.

Could try to drop your head and turtle?

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Re: How to train for 20km TT

Postby Derny Driver » Mon Sep 14, 2015 9:12 pm

Stem or top tube looks too short. I don't like the 88-90 degree elbow angle. Should be more like 100 ??

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Re: How to train for 20km TT

Postby dalai47 » Mon Sep 14, 2015 9:37 pm

Derny Driver wrote:Stem or top tube looks too short. I don't like the 88-90 degree elbow angle. Should be more like 100 ??
Linds looks like a tall lad. Probably can't go further forward courtesy of the UCI... I lost a few more cm when they introduced the latest changes with the measurement to the tip of the levers rather than pivot point!

Old photo before I had to swap out the bars (again courtesy of the UCI), but might give a better view in regards to head position and elbow bend.

Image

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Re: How to train for 20km TT

Postby JdM » Mon Sep 14, 2015 10:13 pm

Linds how have you found the Giant thus far?
2014 Giant TCR Advanced 1

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Re: How to train for 20km TT

Postby toolonglegs » Mon Sep 14, 2015 10:19 pm

dalai47 wrote:Linds looks like a tall lad. Probably can't go further forward courtesy of the UCI... I lost a few more cm when they introduced the latest changes with the measurement to the tip of the levers rather than pivot point!
Yeah my bike became illegal with that change ... if I bring back my arms 2 cms my knees hit my elbows even more!. Not all of us can afford or want to afford electronic shifting :|

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Re: How to train for 20km TT

Postby linds » Mon Sep 14, 2015 10:33 pm

dalai47 wrote:
Derny Driver wrote:Stem or top tube looks too short. I don't like the 88-90 degree elbow angle. Should be more like 100 ??
Linds looks like a tall lad. Probably can't go further forward courtesy of the UCI... I lost a few more cm when they introduced the latest changes with the measurement to the tip of the levers rather than pivot point!

Old photo before I had to swap out the bars (again courtesy of the UCI), but might give a better view in regards to head position and elbow bend.

Image
Thks for the feedback and pic. Yes I am limited by UCI measurements and have the saddle fairly forward...I am 192cm or abt 6'4". I may try some better aero bars with more adjustment at some stage though.
The helmet fits a bit better than it looks in that shot, usually, per other photos ...will have to do for now.

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Re: How to train for 20km TT

Postby linds » Mon Sep 14, 2015 10:41 pm

JdM wrote:Linds how have you found the Giant thus far?
It is the first TT bike I have had so not much to compare it to and the choice was easy to make as it was the only TT bike that was big enough for me in the local area that I could try before buying. However I have been happy with it and how my body has adapted to it. I have noticed that it is a bit on the heavy side compared to some of the higher end bikes but that is not usually a critical factor in TT.

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