How do you train for time trials?

[ausrandoman]

I'd like to be able to ride at a consistently higher speed over a distance. Wouldn't we all, I guess, but I'd like to get tips on training specifically for getting up to a higher speed and staying there for longer. I'm not worried about hill-climbing or sprinting, just time-trialling.

Your thoughts, please.

[sogood]

Do a search and the keywords would be interval, 2x20, power...

[Wayfarer]

I heard to train at something like 80% of your max heart rate; the point where you're able to sustain your effort consistently without going over the top, and without dropping too low. Aerobars help heaps.

from personal experience, i've found spinning roughly 60-80RPM is the best way for me.

[DanielS]

Whole books have been written on the subject

What length time trials are you looking at? Where are you at currently? How much time do you have available to train? All of these questions will determine what is best for you.

But yeah, like sogood said, look for info on '2x20'.... which basically means to go out and ride 2 intervals, 20 minutes long each, at your time trial pace (or a little under). You could start out with 10 minute or 15 minute intervals if you wanted to.

[tripstobaltimore]

long, steady grade hills. Work on keeping a consistent effort.

[1q2w3e4r]

Ride the TT course. Then keep riding it