Looking for advice. I have about 6 years experience with triathlons and will compete in a 10 mile time trial this summer on June 10. I currently ride a Cervelo dual. Most of my tri training is for TT that are 40k (after a swim and before a run). This event will be just the TT. Besides operating at a sustained power output and the usual course scouting, can anyone offer direction on how to prepare.
BTW, the competition is usually copmleting the course in 24:00 to 23:30. Not to blazing. I am looking to win. This is a competition limited to just people in my workplace.
Looking for advice. I have about 6 years experience with triathlons and will compete in a 10 mile time trial this summer on June 10. I currently ride a Cervelo dual. Most of my tri training is for TT that are 40k (after a swim and before a run). This event will be just the TT. Besides operating at a sustained power output and the usual course scouting, can anyone offer direction on how to prepare.
BTW, the competition is usually copmleting the course in 24:00 to 23:30. Not to blazing. I am looking to win. This is a competition limited to just people in my workplace.
Thanks
Intervals of no longer than 20 minutes 2/3 times a week.....maybe do a 3 day block - first day 4 x 5 minutes - with 5 minutes easy between each (to work your VO2 max - this is hard work - you will suffer), then the next day (or the day after if you are still tired from the "5"s -depends on your fitness / recovery / motivation) do some 30-60 second efforts - 110 rpm + in the saddle, legs pumping.....always equal rest between hard efforts. On the third day I would do 2 x 20 minutes at "TT" pace. Then take a couple of days rest / easy and then have a crack at a 10 mile simulation of the event.
If you do the shorter intervals well you should notice the 20 minute efforts going faster and easier over time. The important thing is that the shorter intervals raise your fitness levels accross the board and help drag up the level that you can sustain for 25 minutes.....
If you just go out and repeatedly ride 10 miles as hard as you can you won't improve as quickly as if you follow a varied programme that targets different areas.
