Sub 1 Hour 40K Time Trial Training Schedule
CB
achieve a sub 60 minute 40k.
Can someone help as I have been unable to get below 65 mins despite 400k weeks of
cycling!!!
Many thanks
Jeff Jones
: As an ex runner with a low 2.30 marathon best I am looking for a training schedule to
: achieve a sub 60 minute 40k.
: Can someone help as I have been unable to get below 65 mins despite 400k weeks of
: cycling!!!
What's your time frame? How about: 4 wks of (lots of) base miles, small ring,
a few high cadence spinning efforts thrown in. Then, add one moderately high
intensity (sub AT, but still going hard - maybe 80-85% of max) TT in big
gears 1xper week for as long as you can (I do 2 hours, but this is not
necessary for a 1 hour event); on another day do 4km intervals at a higher
speed + intensity - work up to 10 with equal rest periods. Keep one long ride
in per week (maybe two) and do easy rides on other days. On your hard rides,
try and throw in a few hills, as these are generally good TT training 'cos
they teach you to use a few more muscles.
Jeff
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* Dr. Jones * __o *
* jon...@chem.usyd.edu.au * _'\<,_ *
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Andre Riopel
TT record with a time of 53 minutes! I'm 40 years old and not as fit as I
was when I was 20.
The secret: I cheated by riding the super fast Lightning F40 fully faired
recumbent. But what ride.
for more info. check out http://www.lightningbikes.com/
Andre Riopel
Graham Fowler
>
> As an ex runner with a low 2.30 marathon best I am looking for a training schedule to
> achieve a sub 60 minute 40k.
>
> Can someone help as I have been unable to get below 65 mins despite 400k weeks of
> cycling!!!
>
OK CB, I presume you are fit. 400 km a week is adeqate for C grade
racing. The key to time trialing is strength endurance. You dont need to
be super strong or super fast. What is need is to be able to push a
52/14 gear at around 90rpm. Also to avoid lactating you need to use a
heart rate meter or borrow one for a while to help get a feel for your
anaerobic threshold. Ones threshold will occur generally between 85% and
92% of your maximum heart rate. To work out what your threshold is, you
need to monitor your heart rate during the last 5 minutes of a 20 minute
time trial.
Srength endurance.
Here is a copy of a newsgroup reply on the same subject some months ago.
Do intervals.
This is to develop a bit of strength and move your anaerobic threshold
towards
maximum heart rate. (Enabling you to go faster before reaching your
lactate
threshold. )
Warm up on a 42/16 for at least 20mins.
Pick a level course that will allow you to go for 20mins uniterupted.
Select the head wind leg of the course preferably (to add resistance)
Select large chain ring and use 52 or 53 / 16,15,14 and 13 cog.
Progresively change gears from 15 to 13 keeping cadence at 100 until
heart rate is at 90% of your maximum HR. Remember this is not a time
trial. It is strength endurance training.
Maintain pace and cadence for 10 minutes.
If you cant last for 10 minutes use a lower ratio ie 14 gear but still
maintain same cadence.
Rest for 10 mins and repeat up to 4 times (you may need to build up to
this over a few weeks).
Start by doing 2 x 10mins. When you can do 4 x 10mins try doing 3 X
20mins.
Do your time trial on the biggest gear you can ride at 90 to 100 rpm .
Warning: Persons still growing or suffering knee pain should avoid
routines using cadences less than 70rpm. It can damage knees.
This routine can continue using hills as a load, enabling lower cadences
to be achieved while maintaining heart rate. These are called Strength
Endurance Intervals. Eventually cadences as low as 55 can be used. This
may take a year or so to develop the strength.
After a few months of this say 3 times a week. You can do a 20 minute
time trial onece or twice a week. Dont use the same cadence as SE work
but try to use as big a gear as possible at 90rpm without going over the
threshold at the start. Start easy for the first 3km. Let the heart rate
pick up to the demand before putting full pressure on.
Good luck
GF
dr...@hotmail.com
> What's your time frame? How about: 4 wks of (lots of) base miles, small ring,
> a few high cadence spinning efforts thrown in. Then, add one moderately high
> intensity (sub AT, but still going hard - maybe 80-85% of max) TT in big
> gears 1xper week for as long as you can (I do 2 hours, but this is not
> necessary for a 1 hour event); on another day do 4km intervals at a higher
> speed + intensity - work up to 10 with equal rest periods. Keep one long ride
> in per week (maybe two) and do easy rides on other days. On your hard rides,
> try and throw in a few hills, as these are generally good TT training 'cos
> they teach you to use a few more muscles.
>
> Jeff
*** Jeff why do you recommend the 4km intervals as these increase aerobic
power and not aerobic capacity. Capacity needs to be trained before power.
The 4km intervals will increase a riders Vo2 kinetics and also aerobic power,
but is this specific to a 40km TT ?
Regards Ab
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Jeff Jones
: *** Jeff why do you recommend the 4km intervals as these increase aerobic
: power and not aerobic capacity. Capacity needs to be trained before power.
: The 4km intervals will increase a riders Vo2 kinetics and also aerobic power,
: but is this specific to a 40km TT ?
Ab,
Well, I think the long, big gear intervals would give you more bang for your
buck, but I also think that doing these more than once per week would not help
compared with 1xper week. I found that a combination of speed training (40 min
crit once per week) + long, big gear TT + a couple of long rides helped me
more than if I didn't do the crit. Maybe 4km intervals do not simulate crit
riding but I think they would help your TT times by increasing your power.
Also, they make training a little more interesting which is an important
factor in maintaining your "edge".
The success of this approach depends on the riders base and background/
weaknesses etc. but I believe that increasing aerobic power will help in a
40km effort to a considerable degree. Hard to quantify of course.