Slowtwitch Forums: Triathlon Forum: 40k TT in 16 days...training suggestions that will help?

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40k TT in 16 days...training suggestions that will help?

Keyser_Soze

Jul 2, 08 14:54

Post #1 of 10 (635 views)

40k TT in 16 days...training suggestions that will help?	Can't Post

After not being on my TT bike for 6 weeks...I thought it would be a good idea to sign up for a 40k race in a little over two weeks! How should I go about structuring my training over the remaining 16 days to try to "peak" for this race? I have been consistently putting in 175-225 mile weeks - but no "TT" specific rides since my last TT race (20k). I've been doing plenty of crit racing and group hammer fests as well as a long ride of 3-4 hours each week. I was thinking of doing a solid hour (95% TT effort) 15 days out, followed by another solid hour (98% effort) 9 days out...any thoughts of this? Should I cut my long ride and focus on hard efforts? Should I ditch the road bike and only ride the TT bike? I'd like to break the 1:00:00 barrier...but don't know if I have enough training days to "peak". My last 20k TT I clocked 29:15.

Thanks in advance.

(This post was edited by Keyser_Soze on Jul 2, 08 15:00)

chicanery

Jul 2, 08 15:01

Post #2 of 10 (631 views)

Re: 40k TT in 16 days...training suggtions that will help? [Keyser_Soze] [In reply to]	Can't Post

TT bike only. Hammer every day your body can handle it. Do the distance that you will be racing.

Chris

CLA

Jul 2, 08 15:18

Post #3 of 10 (610 views)

Re: 40k TT in 16 days...training suggestions that will help? [Keyser_Soze] [In reply to]	Can't Post

In the next 12 or so days, do 2-3 sessions of 6-8 x 5 min reps at ~40k TT effort, 1-2 min easy between each rep, then you're ready to go.

And like chicanery said - all TT bike from now on.....

John M

Jul 2, 08 15:18

Post #4 of 10 (610 views)

Re: 40k TT in 16 days...training suggestions that will help? [Keyser_Soze] [In reply to]	Can't Post

With the amount of mileage that you have been doing and the crit racing, you don't need any specific training to break an hour. What you probably need is some rest. I would do some riding on the TT bike with maybe doing some fast intervals as suggested and maybe a 30-40 minute tempo ride at around goal race pace to get used to the feel of delivering even, steady power.

You have a good base already. If you really want to go fast in two weeks, don't train more, rest more.

(This post was edited by John M on Jul 2, 08 15:19)

desert dude

Jul 2, 08 16:50

Post #5 of 10 (573 views)

Re: 40k TT in 16 days...training suggestions that will help? [Keyser_Soze] [In reply to]	Can't Post

In Reply To

I have been consistently putting in 175-225 mile weeks - but no "TT" specific rides since my last TT race (20k). I've been doing plenty of crit racing and group hammer fests as well as a long ride of 3-4 hours each week

You really are over thinking this. Just get your TT bike ready the night before, show up to the race and race. It's really that simple.

Brian Stover
http://accelerate3.com

rayhuang

Jul 2, 08 17:49

Post #6 of 10 (551 views)

Re: 40k TT in 16 days...training suggestions that will help? [CLA] [In reply to]	Can't Post

In Reply To

In the next 12 or so days, do 2-3 sessions of 6-8 x 5 min reps at ~40k TT effort, 1-2 min easy between each rep, then you're ready to go.

And like chicanery said - all TT bike from now on.....

Ditto. I am going with the med length intervals and short rest intervals this week (maybe Tuesday and Thursday) and then rest and trust your fitnes the last week. Dont try and cram in anymore training the last week. Youll be faster.

Because I had back to back States then Nats I rode nothing but my TT bike for 3 weeks and didnt so any crits or RR's. I did fit in a short TT race between and tested some pacing ideas. But the TT was 4 days before the 2nd race.
... ... ... ... ...

http://www.raysracingadventures.blogspot.com

Kenney

Jul 2, 08 18:52

Post #7 of 10 (503 views)

Re: 40k TT in 16 days...training suggestions that will help? [Keyser_Soze] [In reply to]	Can't Post

Some of my favorites, either 1 minute above threshold then 3 at thresold. Rest 2 or 3 minutes or 3 at treshold then 1 above then rest. Depending on fitness repeat 6 to 8 times. 8 times with 3 minutes rest is an awesome 1hr workout with warmup and cool down.

Keyser_Soze

Jul 3, 08 13:40

Post #8 of 10 (391 views)

Re: 40k TT in 16 days...training suggestions that will help? [CLA] [In reply to]	Can't Post

How many days should I leave between my last "hard" session and the race?

Are 8x5min better than 2x20min at this point?

...and yes...I am overthinking this :-)

CLA

Jul 4, 08 0:42

Post #9 of 10 (338 views)

Re: 40k TT in 16 days...training suggestions that will help? [Keyser_Soze] [In reply to]	Can't Post

In Reply To

How many days should I leave between my last "hard" session and the race?

Are 8x5min better than 2x20min at this point?

...and yes...I am overthinking this :-)

You might be overthinking it, but this is one topic where science has shown that 8x5 for a short period before a race might well do you good. Maybe take ~4 days between last session and race. Allows a) glycogen repletion (~24 hr really only required) and b) a couple of days to freshen up - these are hard sessions. Can't say for sure if better than 2x20. The science I mentioned before would suggest so (not for certain), but factor in that you will/should be able to do the 6-8x5 at a higher, more 40k race-specific intensity, and if you do 2x20 at a hard intensity, that will smash the hell out of you, maybe too much(?), I would definitely be going with 5 min reps.

sab2go

Jul 4, 08 23:12

Post #10 of 10 (257 views)

Re: 40k TT in 16 days...training suggestions that will help? [CLA] [In reply to]	Can't Post

The training time you do leading up to the race will do little other than eith tire you out or make you have an increased amount of confidence. Don't over due it.

The best thing you could do would simply to do some L--S--D with maybe 3-4 fast workouts before the actual TT. You need to go fast when you go fast and go slow when you go slow. Zone 4 Lactate threshold pace for 10 - 20 minutes x 3-4 repats + 10 min rest between efforts should be good enough. Hammering yourself and going fast all the time may do good for your fitness but you will have mixed results and added consistant fatigue. The actual training you have done in the last year is what is most important.

Also identifing weaknesses before the race, what mentally are you struggling with? How is your TT bike setup? Is your nutrition ok?

And it's just a TT, not the olympics or anything. Go out and ride till you fell like you have to take a crap, when you think your riding hard enough....ride harder.
Oct 1 - Apr 1 training in Maui.

http://cyclinganb.blogspot.com/