my cycling performance

stevechow said:

last week i did a timetrial for 40km in a competition. i noticed after i changed my cycling techniques ie using more of my left foot, so that eventually both feet have the same cycling power, then cycling strait as in a line and aerodynamic using basically seating position by bending at a better angle.

my cadence is around 90-100rpm most of the time and going at 30-35kmh most of the time. so how do i go faster from here. my heart rate is at 90% plus most of the journey. i cycled like i trained, 20minutes then rest 5minutes. i am using a lot of cadence using the highest gear when i climbed.

so please give me suggestions how to move on from here to go faster and stronger.

Cheers,
Cao

I don't "rest" during a TT. I try to pace myself such that I can maintain a constant effort for the duration.

However, to really improve your time, you need to train. 2x20min intervals are great. I also do VO2 max intervals but am not a TT specialist. However, increasing your VO2 max can't hurt you TT abilities. Also, your training should teach you how to SUFFER :-)

You can work on the engine and the aerodynamics.

If you aren't in the drops, try to be. Try clip on aero bars, and if you have a TT bike then get someone to take a photo so you can fine tune your position.

Good luck.

how about 3X3 training. any comments? i read somewhere to do 3X3, using big gears. spin at 75-80rpm at 90%percent of my heart rate. i noticed i am out of breath most of the time and i have to slow down. is this normal and should i continue?

Cheers,
Cao

3x3 are good for VO2 max work, and if you are maxing out your heart-rate during the TT, then you might find this kind of work beneficial. I am the opposite, I max out my legs before my lungs. . .

I guess I could try spinning a slightly easier gear during TT and maybe you should try pushing a slightly harder one. Eventually you (and I) should be able to reach a good balance where we are legs and lungs are hurting equally, then we will really know we gave everything.

Yes it can I noticed I am slower in the cold weather. It's the extra clothing and I don't breath as well when it's cold out. My nose starts to run and I think the cold air restricts the blood flow in the lungs and I don't breath as deeply..

It's the extra clothing and I don't breath as well when it's cold out.

stevechow said:

my cadence is around 90-100rpm most of the time and going at 30-35kmh most of the time. so how do i go faster from here. my heart rate is at 90% plus most of the journey. i cycled like i trained, 20minutes then rest 5minutes. i am using a lot of cadence using the highest gear when i climbed.

so please give me suggestions how to move on from here to go faster and stronger.

Cheers,
Cao

Do similar to what you posted:

3 sets of 20 minutes with a rest period inbetween. Start off with 2 intervals and take if from there. There's no hard and fast rule. Doing these properly is a significant effort, so expect to be tired and sore afterwards.

Intervals like these will work great for events upto a few hours - so there's really not a whole need to give up a session like this (based on raising your threshold to give more sustainable power and therefore speed) for a ride where you're twiddling smaller gears in the belief that you're getting the miles in and still doing some good... where you're actually just training your butt to sit in the saddle.

90rpm is fine - although you could try a bit lower or higher and see what works best.

For the hills, I naturally find that my pedaling cadence goes a bit lower - between 75 to 80 rpm. Same with strong headwinds.

The next time you ride a 40km timetrial, dial the effort back a tiny bit and aim to ride at that pace for about the first 30 minutes and then see if you can up the effort a little. You should know by then if it's possible. If not then just continue with the same pace to the finish. Idealy, you'd get around the course without taking rest breaks. If you can't the at your next event dial the effort back slightly further still.