TT Training

25 minutes for 18km is not a bad time for a Cat5 rider and better than I could do, I'm sure.

You don't need a heart rate monitor or power meter to do 5x5 workouts. You just go 5 minutes at a time as fast as you can hold for the entire 5 minutes with a 5 minute spin in between. Repeat 5 times.

Sounds like you're getting in plenty of riding. Since you're doing a TT every Tuesday that pretty much replaces the need to do a 2x20 workout during the week. So, perhaps you could do a 5x5 workout on a Thursday, trying to mimic the same form you use during the TT. If you don't see any improvement after a few weeks it could be that you have too many races/rides on your weekly calendar.

Do you have aero bars or a dedicated TT bike? I'm new to aero bars and I must say that they cause me to use different muscles than a regular ride from the drops. It takes time to build up power in the TT position.

--Steve

Unfortunately, TTs are quickly becoming equipment wars. In any category, there is tight spacing among the top contenders in functional threshold power (the best proxy for TT power). But, two cyclists with the same FT can produce vastly different times based on differences in their equipment and their position on the bike (which in turn is partially a function of equipment). Everything matters -- position, wheels, tires, frame, shoe covers, helmet, power meter. The reason a power meter matters is that very few are as good at pacing themselves optimally based on feel alone (or even HR) as they are with a PM. Just a fact of life.

If you want to focus on flat TTs, I'd say do 20min L4 intervals and 5min VO2MAX intervals as often as possible. If I had your goals, my entire week would consist of L4s and L5s.

Also, it's a good thing that you identified your position as being part of the equation.

I agree with RD in that equipment plays a big role in TTing, but position also matters very much.

And unfortunately for you, that's an area where powermeters can come in very handy. As you probably know, aero positions are made of compromise between power and aero. So it's good to evaluate the impact of any change, on both the speed you can generate on track, or flat course for instance, and the power you need to maintain that speed.

Coaches may be good for bike fitting, but even me being a coach, I'd rely on a specialized shop for this type of thing. Nowdays, the guys work with trainers equiped with powermeters, and perform numerical video sessions, download the thing in a computer, and identify with you the angles, what they are, what they should be.

Good shops will evaluate your flexibility level, and dermine with you what's the proper range for angle of your upperleg, relative with your belly (making sure you have enough room).

Course wind tunel is good, but if you don't have one available, at least try to work on a 60min session on turbo with powermeter and video support. A good fitting session should be made of intervals, just like the one you find challenging. But with more rest, analysis and adjustments.

As for the fitness side, you seem to be on the right track. You know, if you are to coach yourself. Coaching isn't just the part where you decide what to do in your week, it's also how you react to the problems, or those littles things that didn't go like expected.

Hmm, thanks for the help guys.

I can see that I need some L5 thrown in as well. That seems to be a consensus. Is this because of wind, hills, need to accelerate to a bigger gear?

Also, about the club races, or road races...Would you guys recommend I indulge in these sparingly, frequently, not at all? I feel as if that upper end stuff is really missing; I am not sure I can get it without the charged atmosphere of competition.

Thanks for the ideas on power metering. To tell the truth, I do not believe that there are any local players who could set me up with a power analysis -- although it does seem a logical alternative, now that it has been explained to me.

Perhaps I can find someone in Vancouver.

Catabolic_Jones said:

I can see that I need some L5 thrown in as well. That seems to be a consensus. Is this because of wind, hills, need to accelerate to a bigger gear?

It's because intervals at L5 help you produce more power at L3 and L4.

--Steve

Catabolic_Jones said:

I can see that I need some L5 thrown in as well. That seems to be a consensus. Is this because of wind, hills, need to accelerate to a bigger gear?

Your sustainable aerobic power (e.g., FT=1hr power) is a function of two things. VO2MAX defines the upper limit of aerobic capacity. But, there is also your aerobic efficiency. You can increase both. L5 intervals (Andy Coggan's schema) target VO2MAX, the classic power/duration being 120%FT/5min intervals. VO2MAX will respond quickly to training, but the total gain is quickly realized. L4 intervals (91-105%FT/10-30min) target aerobic efficiency. Aerobic efficiency responds more slowly but gains can continue to be realized for years. L6 intervals are for your anaerobic work capacity, which would be a factor if you had courses with some climbs. AWC is also valuable for mass start races, due to the constant accelerations.

Catabolic_Jones said:

Also, about the club races, or road races...Would you guys recommend I indulge in these sparingly, frequently, not at all? I feel as if that upper end stuff is really missing; I am not sure I can get it without the charged atmosphere of competition.

If you have difficulty pushing yourself to do L4-L5 intervals, these could be a substitute. But, as far as targeted physiological adaptations, the L4 and L5 intervals are better for TTs.

RapDaddyo said:

L6 intervals are for your anaerobic work capacity, which would be a factor if you had courses with some climbs. AWC is also valuable for mass start races, due to the constant accelerations.

While I'm sure RDO realizes this, it's easy to overlook the contribution of AWC to shorter time trials.

E.g., I did a 20 minute uphill TT this last weekend during which I burned 345 kJ. My AWC is something like 13 kJ, or 4-5% of the total energy burned. I.e., I was just about a minute faster than I'd be without tapping into AWC!

kmavm said:

While I'm sure RDO realizes this, it's easy to overlook the contribution of AWC to shorter time trials.

E.g., I did a 20 minute uphill TT this last weekend during which I burned 345 kJ. My AWC is something like 13 kJ, or 4-5% of the total energy burned. I.e., I was just about a minute faster than I'd be without tapping into AWC!

That's a good point. I'm actually a huge believer in AWC, its development and its contribution to many events. In fact, I think it is decisive in many mass start races. It's the first place I would look if someone says, "I don't understand it, I got dropped after an hour and my NP was 20W below my FT." But, when someone says, "My focus is exclusively flat TTs," it's easy to focus exclusively on the aerobic engine and forget about the contribution of AWC.

I'm guessing AWC doesn't stand for all-white chocolate.

--Steve

ZimboNC said:

I'm guessing AWC doesn't stand for all-white chocolate.

--Steve

Anaerobic Work Capacity - see http://lists.topica.com/lists/wattage/read/message.html?sort=&mid=903428277&start=0

I'm training now for a TT series which starts next month. 40k. My first attmept was 104:35. Clamp on bars and TT helmet. Legs were tired from a hard road race the day before, but I was happy with my first attempt. The cat 1 guys areound here seem to do it anywhere from 53:xx to 60 min. Anyway I got this workout from Carmichael and have seen it other places too:

Week 1: TT at your desired pace for 5K(3.1 miles). 10 min break then repeat. Do this work out twice a week.
Week 2: Same speed for 7.5K(4.7miles). 10 min break then repeat
Week 3: 10K(6.2miles) 10 min break then repeat
Week 4: Same 10K distance with only a 5min recovery between efforts
Week 5: If feeling good move up to 20K(12.5miles) at goal pace. Repeat later in the week.
Week 6: 25K(15.6miles) at target pace
Week 7: Race week. 7.5K

Not sure how its going to work, but its been going good so far.

azdroptop said:

I'm training now for a TT series which starts next month. 40k. My first attmept was 104:35. Clamp on bars and TT helmet. Legs were tired from a hard road race the day before, but I was happy with my first attempt. The cat 1 guys areound here seem to do it anywhere from 53:xx to 60 min. Anyway I got this workout from Carmichael and have seen it other places too:

Week 1: TT at your desired pace for 5K(3.1 miles). 10 min break then repeat. Do this work out twice a week.
Week 2: Same speed for 7.5K(4.7miles). 10 min break then repeat
Week 3: 10K(6.2miles) 10 min break then repeat
Week 4: Same 10K distance with only a 5min recovery between efforts
Week 5: If feeling good move up to 20K(12.5miles) at goal pace. Repeat later in the week.
Week 6: 25K(15.6miles) at target pace
Week 7: Race week. 7.5K

Not sure how its going to work, but its been going good so far.

TTing is a lot about pacing. What I like in your plan, is that you actually perform a lot of TT

Keep going, you'll get there !

acoggan said:

Anaerobic Work Capacity - see http://lists.topica.com/lists/wattage/read/message.html?sort=&mid=903428277&start=0

What's the difference between 'Anaerobic Work Capacity' and 'Anaerobic Capacity'?

Is it that AWC is the official name given to a part of Critical Power Calculation, while AC is simply the general term given to AC?

That brings me to an other semantic little question.

I learned (a while ago) the distinction between both aerobic and anaerobic metabolism. Ever since, I have used the term 'Power' to refer to the maximum output under each metabolism, and 'capacity' to refer to a sustained effort over a certain duration.

- Anaerobic power would be the maximum 'something' (could be speed, power etc) that one can produce while being mostly under anaerobic metabolism.

- Aerobic power would be the maximum 'something' one can produce while being mostly under aerobic metabolism. So that's VO2Max, MAP and this and that.

- Anaerobic capacity would refer to ones capacity to sustain work under anaerobic metabolism

- Aerobic capacity would be similar to some sort of a time to exhaustion over a duration involving mostly anerobic metabolism. In that sense, a functional threshold test could be considered as a good aerobic capacity test.

But recently, by googling here and there, I have noticed that many seems to be using aerobic capacity to refer to aerobic power. In fact, they seem to be using both terms with no distinctions.

What's right what's wrong? I hate to use inappropriate terminology.

Thanks

Catabolic_Jones said:

I would really appreciate some specific help in improving my TT. My weekly club TT is 18 km, pretty much dead-flat. I did it in 25:47 last year, and would like to take at least a minute off that this season. The TT is on a Tuesday night; my first attempt this year was coming off a stage race the previous Sat/Sun and, not unsurprisingly, I turned in a pathetic effort, 26:53. Very dismal and disappointing, esp. considering some of the guys who did it also did the stage race and set great times.

Of course, the greatest part of my problem is training. I sheepishly admit that I do no specific training whatsoever, and have simply relied on races, group rides, and ad-hoc intervals/training rides to build my fitness. This has largely been effective for the two years I've been in the sport; however, I feel I'm ready for a more structured regimen.

I do possess a HRM, but not a power meter; purchasing a power meter is not a possibility in the foreseeable future. Nor is hiring a coach. My commute is a 52 km round trip, hilly. The first 5km is flat, however. The weekends are basically completely open for training at the moment. The TT course is only about 1 km from my front door. I do also have some steep, short hills (~1.5 to 2 km, 8 to 15% grades) very close by.

There are local club races on Wed., as well as Masters races on the weekend. I do want to specifically target the TT however; I would only do these races if I felt they could improve my TT time. At the moment, I am not keen on doing them.

I do understand some of the basics of TT training, such as the 2x20 LT workouts. Any suggestions are welcome. I am particularly interested in how I would structure the week so as to be fresh and prepared every Tuesday; and also how to structure my month to maximise improvement.

Thanks in advance.

From your post I think you are trying to get advise on structure your training in the week lead up to your TT's not so much what to train for TT's ?

My focus would not to go all out every week and set a PB at your Tuesday TT because that's not going to happen( weather). But set a 4wk program that has 3 week hard training and the 4wk is recovery and hit the TT at the end of that recovery week.

Ride the coarse, ride the coarse. Know the time you should be on at set points aroud the coarse to make your target time. This way you know when to lift the pace or back off a little.

I take it that interval training (2x20) you are pacing yourself at around 44 to 45KPH since your target is to average 43.2KPH that's impressive!! The best that I've done is 42Kph for 27km used a 20km TT once a week for 6 weeks in the lead up always raced every Saturday just back off the week prior to the TT.