50 mile TT training

Tempo, tempo, tempo!

2x20s should be next. Training for a 50 mile TT, I would think it's quite simple. Your goal should be to spend a lot of time near that pace. Since it's such an aerobic intensity, you should be able to log tons of miles around that zone.

AndROOb said:

I have a couple of 50's in the coming season, one in May, and one in August.
I figure that my functional threshold power should be the root of my training, but I am unsure whether I should extend on the 2x20's theory, to say 2x40's at a lower intensity, or something similar, or something very different.
I would be interested in some views on training for 50 mile TT's, so I can set up a plan nearer the time when the events take place.
My training this year will be based around 10, 25, and 50 mile TT's, with 2-3 team TT's throughout the year.

Assuming your endurance is okay -- I think all you need to change/add would be specific training for the 50-miler:
(a) Knowing what power/pace you can hold
(b) Holding a tight aero position for ~2hrs (back, neck, taint)
(c) Fluid consumption
(d) Carb consumption (drink or possibly gels?)

Reasonable targets would be .95FT power or about 98% of your 25-mile pace (speed not being linear with power).

If you've been focusing on 10's and your sustainable power has dropped, then I'd add a nice block of upper L3-lower L4 work before your target events.

rmur

I'm also really interested in this facet of training.

However, I don't have a PM.

What % HRM should I look to train at for the 2 x 20 min prescription?

Catabolic_Jones said:

I'm also really interested in this facet of training.

However, I don't have a PM.

What % HRM should I look to train at for the 2 x 20 min prescription?

Typically 86-92% max HR.

If really fresh and motivated, maybe a tad higher, but no lower than 86%.

I find a comfort zone around 90% and figure that is hard enough.

When I do a 40k TT, my HR is usually 92% for the majority.

Never done a 50. The US is not real big on TT'ing. Usually just a couple 10's and a 25(40k) through the whole year. Seems like a fun thing to try.

Thanks for the tip YMCA.

I usually hear 92% but it seems a tad high for me.

Looking forward to getting my HRM back from repair!

Catabolic_Jones said:

Thanks for the tip YMCA.

I usually hear 92% but it seems a tad high for me.

Looking forward to getting my HRM back from repair!

Try 86-90% on fairly fresh legs. It is much easier and the benefits are good enough.

BTW- I smelled ammonia after a tough 3 hour ride today. Man, I hate that.

YMCA said:

BTW- I smelled ammonia after a tough 3 hour ride today. Man, I hate that.

And that smell, it has undesired side effects.

The other day, I almost threw a whole recipe in the garbage, because the tomato sauce smelled really weird. I was [censored] against the store that sold them. But then I thought I could as well be that ammonia thing striking again. So I kept on going with the cooking. The day after, the tomato sauce was delicious.