Time trial training

[tripstobaltimore]

Hi all,

I've got a few questions about time trial training, and was looking for everyone's thoughts/opinions/advice on this one.

So basically I want to focus on time trialling - I do race criteriums and road racing, but I like to consider my self a time trial specialist (at least in relation to my own strengths ). I have been off the TT bike for a while, only just getting back onto it recently. I'm finding my power way down on the TT bike, so I have come to the conclusion I need to spend a lot more time on the TT bike. The problem is - how much time to spend on it? Obviously its difficult to do 4hr+ endurance rides on the TT bike, so I was just thinking of doing the quality on the TT bike (i.e. the threshold and VO2 stuff). Should I also be doing the tempo work on the TT bike? I have 1hr of tempo scheduled this thursday - which I would be able to do comfortably on the road bike, but I know it will be tough (but possible) on the TT bike. What about harder endurance (Z2) stuff? Do I just toughen up until the power difference is less on the longer quality? (co-incidentally the shorter efforts, whilst still lower, aren't as bad).

Also how is this likely to affect my overall fitness progress as the quality will be done at a slightly lower power? Does it really matter?

[Alex Simmons/RST]

I'm finding my power way down on the TT bike, so I have come to the conclusion I need to spend a lot more time on the TT bike. The problem is - how much time to spend on it?

It depends.

Obviously its difficult to do 4hr+ endurance rides on the TT bike, so I was just thinking of doing the quality on the TT bike (i.e. the threshold and VO2 stuff).

Again it depends on what sort of TTs you are doing

Should I also be doing the tempo work on the TT bike?

Yes, most probably.

What about harder endurance (Z2) stuff? Do I just toughen up until the power difference is less on the longer quality? (co-incidentally the shorter efforts, whilst still lower, aren't as bad).

Again, it depends on your TTs.

Also how is this likely to affect my overall fitness progress as the quality will be done at a slightly lower power? Does it really matter?

It depends, but in general, yes. Lower power = less training effect.

For TTs, the focus is (or should be) on speed, or if you have the numbers, increasing your ratio of sustainable power to coefficient of drag area. That may be attained with a different position than you currently have, or through sufficient time for adaptation to your current position.

An aggressive TT position may not actually be faster. Only through proper field testing with power meter can that be determined.

[foo on patrol]

What length of TTs are you looking at?

[tripstobaltimore]

generally shorter - 17.5km is about what i'm doing mostly, but could goup to 40km in some races (rare). So I guess I'll do everything Z3 and up on the TT (except sprints) and do the endurance work on the roadie. I mean with the Z3 and up stuff they are generally at least 2hrs with the rest Z1 anyway, but I'd usually do most of that not in the aerobars