TT Workout Plan

single leg training is a waste of time (unless you only have one leg) and so is weight training for endurance cycling performance. neither will increase your cycling performance. quite a few other threads on this and other related topics.

Ric

i would suggest more riding. such as 2 days a week of TT work, short hard intervals one day and long TT pace intervals the other day. just make sure you are fully rested before these workouts.
the lifting you are doing is not going to help your TT times as much as intervals would. lifting is more of a benifit for efforts under 1 minute. chris boardman could only leg press 400lbs. don't put too much effort into lifting, if your only goal is to improve on your 10 mile TT.
isolated leg training(1 leg) will help your pedal stroke, therefor improving your TTs

isolated leg training is a complete waste of time (unless you only have one leg) or some other form of disability, or you compete in one legged races

ric

I read somewhere that when you train using intervals it only makes you better at one thing ... intervals? Is this true? Also, it's not that I don't trust you, Ric, but why doesn't weight lifting help. Wouldn't more strength always help? Just wondering. What if I would do a lighter weight but do it like 60 reps to teach the muscles latic threshold. Thanks a lot!

Quoted post said:

Originally posted by TT_Wannabe
I read somewhere that when you train using intervals it only makes you better at one thing ... intervals? Is this true? Also, it's not that I don't trust you, Ric, but why doesn't weight lifting help. Wouldn't more strength always help? Just wondering. What if I would do a lighter weight but do it like 60 reps to teach the muscles latic threshold. Thanks a lot!

Rather than rehash what's already been written click here http://www.cyclingforums.com/t38904.html and for a more thorough overview click here http://www.cyclingnews.com/fitness/?id=strengthstern

Additionally, intervals make you better at all round riding (depending on what sort of intervals you do).

more strength doesn't help endurance cycling performance

happy new year everyone
ric

Quoted post said:

Originally posted by ricstern
isolated leg training is a complete waste of time (unless you only have one leg) or some other form of disability, or you compete in one legged races

ric

i am interested to see why you say this. i have read that many coaches believe there is a benefit. why do say there is no benefit?

Quoted post said:

Originally posted by velomanct
i am interested to see why you say this. i have read that many coaches believe there is a benefit. why do say there is no benefit?

a few reasons. primarily, from looking at data of actual forces at the pedal (using instrumented force pedals) we know that better cyclists push down more and pull up less than worse cyclists. trying to do single leg cycling means you are trying to pull up more.

ric

Quoted post said:

Originally posted by ricstern

Additionally, intervals make you better at all round riding (depending on what sort of intervals you do).

happy new year everyone
ric

Ric,

Could you elaborate on this? I mean, could you elaborate on how to apply intervals to achieve one's goals? or point me to a URL?

I've been reading as much as I can find about power based training and I have seen the light. Wow. This is going to make '04 a whole different sort of year for me.

Thanks and happy new year
Mark

Quoted post said:

Originally posted by rollers
Ric,

Could you elaborate on this? I mean, could you elaborate on how to apply intervals to achieve one's goals? or point me to a URL?

I've been reading as much as I can find about power based training and I have seen the light. Wow. This is going to make '04 a whole different sort of year for me.

Thanks and happy new year
Mark

Mark,

Good question. first off, try this link http://cyclecoach.com/articles/?article=Intervals&ext=.htm which i wrote a few years back. secondly, there must be quite a few threads on this message board about them, the title of this one leads me to think there might be some useful stuff in it http://www.cyclingforums.com/t38207.html

and maybe here too http://www.cyclingforums.com/t42047.html
(i haven't reviewed these threads just guessed based on the title).

it's also focussed me to think about writing an article on the subject. however, there's an endless amount of intervals and what they maybe aimed at... why not post what your goals are everyone here can make some suggestions for you.

of course, my thought is that a coach would do this for you (i.e. prescribe a programme along with other things), however, i do realise not everyone wants/can have one.

ric

Quoted post said:

Originally posted by ricstern
Mark,

Good question. first off, try this link http://cyclecoach.com/articles/?article=Intervals&ext=.htm which i wrote a few years back. secondly, there must be quite a few threads on this message board about them, the title of this one leads me to think there might be some useful stuff in it http://www.cyclingforums.com/t38207.html

and maybe here too http://www.cyclingforums.com/t42047.html
(i haven't reviewed these threads just guessed based on the title).

it's also focussed me to think about writing an article on the subject. however, there's an endless amount of intervals and what they maybe aimed at... why not post what your goals are everyone here can make some suggestions for you.

of course, my thought is that a coach would do this for you (i.e. prescribe a programme along with other things), however, i do realise not everyone wants/can have one.

ric

Fair enough!

First off, I have pretty realistic goals for myself. I don't expect to be near any podiums. My prime days as an athlete are long behind me but I know I have leagues of improvement ahead of me in cycling if I'm smart about it. Career and family put a big drain on my riding time. Work related travel can and sometimes does eat up an entire week of riding.

Specifically, I have a couple of goals in mind for this year, neither is really competitive in nature for me. I'm planning a 400+ mile multi-day ride in the mountains in June, and the state TT in late July or early August.

I have ridden on and off for many years, but only a couple of times competitively - triathlons many years ago.

Thanks for the recommendation links. You saved my lazy butt the effort of doing it myself. 🙂 I'll check them out.

Anything else you might want to know?

Mark