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10 mile TT training
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For next year I gonna specialise me in 10 mile TT

I looked around a lot for what the best practice is for training.
One says train a lot on intervals at 105% of ftp
Others say practice as much 10 mile interval.

Others says do 20 min over under intervals 95/105%.

What is in 2019 the recommend way to train for it.
(I train a lot indoors with trainerroad the 40k plan is not optimal I think)

Follow my project on Project 100 miles / 4 hours
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Re: 10 mile TT training [rbe] [ In reply to ]
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Do as much of it as you can stand in the position for one.

A 10 miler for a fast rider is short enough that you can rely on a little more VO2 contribution than you would for a 40k.

You're looking at times from 30min and less. Fast being closer to 20min and really fast sub-20min.

From what I understood 20min tests aren't optimal due to VO2 contribution, so, I'd apply that thought to the training. You'll need some pursuit length intervals to optimize for 10mi TT.

4min all out for 5 reps. Probably 120% power.

But otherwise, yeah. 3x8's, some und/over of 3x9min with 1u/2o or some 3x8min with 2u/2o, some 2x20, all you can eat SS, etc....

British cycling has some TT plans:
https://www.britishcycling.org.uk/...ntermediate-advanced
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Re: 10 mile TT training [rbe] [ In reply to ]
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rbe wrote:
Others say practice as much 10 mile interval.

Others says do 20 min over under intervals 95/105%.

A 10-mile TT is less than half of a 40K TT, so your pacing strategy will be different since you can afford to go over 100% FTP. Do a 10-mile interval first to see what kind of power you can hold for the entire duration, then use that power value to set your training zones. Then do over/under intervals at 95/105% or 3x8-minute at 105% of your 10-mile power, not your FTP.
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Re: 10 mile TT training [rbe] [ In reply to ]
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rbe wrote:
What is in 2019 the recommend way to train for it.

There is nothing new under the sun....

Ride a lot at modest intensity. 60-70% FTP. Do that for 12 weeks minimum.
Then add 1x per week hard efforts at a variety of durations. Mix it up and try to set PRs.
8 weeks before a race that you care about, cut back on the volume a bit and add a day of specific training for 10mi, which would be intervals slightly over your 10mi race pace (which will hopefully be an increasing target). With one week to go make sure you get plenty of rest and recovery, but are still primed for the race. People vary a lot on the best way to be primed, but you definitely don't want to carry fatigue into the race.
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