I hear this and see this on the board a good bit. It is a goal that I would like to achieve. The standard when you can say that you can actually bike the 1 hour 40 km. In my training rides when I clock about 25 miles I am usually around 70 minutes so I would have to cut 10 minutes from that. Of course these are not 100% efforts and usually standard helmet, non aero wheels on my TT bike. I saw a post that said you shouldn’t even worry about wheels and such until you can get this. I don’t really think that is correct but that is why I am posting this here? We ride on a levee flat with wind always wind especially crosswind. It is like you are sticking up getting hit by it. I do like it because on any race that I have ever done I always seem to go faster than my training speeds. So how far off am I? I don’t have a power meter yet. It just seems that if you hit that wind one way then you chance at avg 25 goes way down. I can feel good and then all of the sudden doing 20 seems like a big effort with that wind.
Honestly, without any real data, it’s hard to say how far or close you are. Paying attention to the small things on your position and bike will get you a lot of the way there. Learn to ride hard for at least a full hour. Learn to pace that effort evenly for the hour. Learn to stay disciplined in staying as tucked in as possible in your aerobars during the ride. All of those things are things you can do, outside of training, that make a big difference.
There are no rules that you have to reach a certain speed milestone to buy aero equipment such as wheels. It’s your money, so spend it whenever and however you want. Aero advantages work at any speed!
For training, a power meter might help but isn’t necessary. I would do a lot of threshold rides(i.e. 2x20s), and otherwise just keep riding as much as possible. You’ll get there eventually if you keep at it.
My experience (feel free to ignore): I’ve gone sub 1hr on all 3 40k TTs I’ve done. My very first one I had about 2 years of total cycling under my belt and would not have called myself a strong cyclist. However, I had a good position, top of the line tires, latex tubes, aero helmet, deep front wheel, disc rear wheel and a skin suit. Combine all this with good pacing and the discipline to “turtle” for the entire ride, and I came in at 59 minutes. I’m not saying that it’s all about the equipment, but equipment, execution and fitness all play big roles.
Anyone who says the aero stuff doesn’t make a meaningful difference is completely out of their mind. But I love it that so many people seem to think that way.
It sounds like you’re capable of almost 21.5 mph for 70 minutes in “training configuration.” With a good aero helmet, well-fitting skinsuit, good position on the bike, disc in the rear, an appropriate front wheel for the conditions and good tire/tube choices, you could be very close to the hour 40k. Hard training rides for me usually average in the 22 to 23 mph range, but when I’m all kitted out and adrenalined up to race, I’ll be in the 26 or 27 mph arena depending on the 40k course and closer to 28 mph for a 10 miler.
Pay attention to all the little details, though. Don’t wear a big honkin’ watch. Leave the gloves at home or wear TT gloves. Pin the daylights out of your race number to keep it from flapping or better yet, glue it (spray adhesive and add pins at the corners for good measure).
Don’t pay attention to all the people who say it’s just the engine and who boast about passing aero people while they’re on their round-tube bikes. Maybe there’s an occassional freak of nature who does that, but they’re mostly boasting about passing slow people and they’re too dense to realize how much faster they’d be themselves with proper aero equipment.
try it and find out. it is possible you are already there with an all out effort and good equipment.
the time to bother with faster wheels is when it is important or fun for you to go a bit faster.
don’t forget to put fast tires on the fast wheels!
Thanks, good info for me.
I didn’t mean to suggest that I always go out and train at 22 to 23 mph. That’s the average often times when I arrive at the end. Some days I DO just go long and steady at that kind of pace, but other days it’s a mix of easier sections and much harder, race pace sections – my version of the infamous 2 x 20s you’ve surely been reading about. You have to train fast to go fast.
Cajun, it sounds like you are riding on the NOLA levee like me. Headwind coming and going. If you are interested in really finding out your 40 k, there is arace in late August in LaPlace. It runs on hwy 51 out and back. Last year it was a slight headwind out making for a fun return. You should check it out if you are In that area. Check the NOBC website to find more details.
try it and find out. it is possible you are already there with an all out effort and good equipment.
the time to bother with faster wheels is when it is important or fun for you to go a bit faster.
don’t forget to put fast tires on the fast wheels!
+1
Why get a bunch of people who don’t know anything about you guess at this.
Just put your fastest gear on and have a go.
Then you will know if you can do it or not.
A sub hour 40k TT is a great goal and one that many riders can achieve with hard work and some attention to detail as others have pointed out.
Definitely get your position sorted out to if it’s not totally dialed in and use whatever aero goodies you have access to but no need to go crazy on purchases. There are lots of posts here and elsewhere about the best bang for your buck in terms of time trials and speed, but FWIW I’d personally look at it something like:
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Consistent focused training including sustained 2x20 or other forms of Threshold intervals weekly as these not only build the engine but they teach you how to pace and how to maintain focus which is essential to time trial effectively.
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Good position on the bike that balances power generation, comfort and aerodynamics but basically allows you to stay in the position and go fast for a full hour while still being able to see far enough uproad to keep things safe.
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Aero helmet that fits your position either with visor or with sunglasses that allow you to see in your best aero position (usually this means rimless sunglasses)
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Skinsuit or tight fitting tri suit or tight fitting jersey and shorts with the rear pockets taped closed, basically clothes that fit tight with smooth surfaces, minimal wrinkles and no big drogue chutes to catch air
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Deep wheels if you have them, and a plastic wheelcover in the rear is inexpensive speed
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As mentioned above no gloves or tight fitting and smooth long cuff TT gloves
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Aero booties are a nice touch and not too pricey
All those things do help but the engine and the basic position are still the most important things to focus on. Good advice above to sign up for a sanctioned 40 km TT as opposed to, or perhaps in addition to doing one alone in training. Don’t underestimate the motivation that comes from pinning on a number and heading into the start gate. BTW, practice some long Threshold intervals from a standing start with one foot on the ground, many folks start wayyyyy too hard out of the start gate with a huge sprint that digs them into a deep hole before they even settle into their race pace, practice some starts from a standstill in training that lead into long sustained intervals and you’ll figure out how to get up to speed relatively quickly but without burning a huge match to do so.
Good luck and let us know how it goes,
-Dave
I got this!
http://www.socalttseries.com/p/faster-triathlon-splits.html
Faster Triathlon Splits
by Gary Tingley -
The bike leg of triathlon and duathlon is essentially a time trial race sandwiched in between swimming and running. You will find subtle differences in training for a true time trial race, such as frequency, duration, and other TT specific workouts.
Here are a few tips for your first time trial:
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If preparing for an upcoming event, use the race as training, race the time trial using all equipment you will have with you during a tri - spares and water - this way you “train like you race”.
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Wear a jersey that covers your shoulders, many USCF races require this.
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You may be required to purchase a 1-day license at the event.
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Warm up for the race for at least 45 minutes incorporating ‘step’ intervals that prepare your body for high race efforts. Consume some CHO drink.
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At the starting line a ‘holder’ will hold your bike saddle (at most events) and allow you to clip in to your pedals. Start your stopwatch when the rider in front of you goes off - then subtract the time difference when you finish (depending on the race, usually 30 seconds).
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You will want to start the race on your non-primary leg (your weaker leg) which will allow you to power a full revolution of your more powerful leg once you start the event. Make sure you are in the correct gear, spin your cranks forward and backward before you line up to make certain that your chain will not drop. Take a few deep breaths right before the start, then when the official says “GO!” (on the basebar) shift your weight forward and push hard, sprint up to speed (10 seconds) and settle into your pace.
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Don’t worry about keeping a set heart rate or power during the first five minutes of the race, instead try to maintain a pace just under your 1-hour race effort. After the first five minutes you will want to hold your power or heart rate just below or right at your 1-hour threshold power/pace, then bump it up and really give it your all in the last 1/3 of the race. Focus on finishing strong.
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Depending on the course profile, finish the race with the same power and a higher perceived intensity that you started it with, but have nothing left to give at the end of the event. If the profile is hilly, you will want to push a little harder on the climbs.
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Properly warm down and stretch to prevent injuries. Hydrate and get some CHO drink into your system.
Time trial racing is one of the best ways to improve your bike split. You already have the bike and the fitness, all you need to do is show up and race a TT!
Training Articles
How to Calculate your Aerodynamic Drag using a Power Meter - Estimate the power required to complete a time trial for any specific time or distance.
40 Minute Time Trial Warm-up- Properly prepare for the race while remaining rested, relaxed, and by staying cool.
Aero Helmets Wind Tunnel Test - One common theme is that there were “good” and “bad” helmets, regardless of the rider that was testing them.
Aerodynamics for Time Trial Racing - Where to invest upgrade dollars when considering new equipment and gear.
Faster Time Trial Turnarounds- Efficient time trial turnarounds can lead to quicker TT times.
Top-10 Cycling Recovery Tips- Recovery is undoubtedly one of the most important aspects of a well rounded training program for the competitive cyclist.
Triathlete Primer for Your First Time Trial - The bike leg of triathlon and duathlon is essentially a time trial race sandwiched in between swimming and running.
Time Trial Pre Race Day Preparation - You should arrive at the event relaxed and prepared to give your best effort.
Pacing a Time Trial using Power and Perceived - The ability to pace a time trial correctly is a challenging yet essential skill for a competitive time trial cyclist to master.
These chaps seemed to do OK on round tubed bikes:
http://www.timetriallingforum.co.uk/index.php?showtopic=25514
But I acknowledge your point.
Probably the two most talented TT guys ENgland has produced, both set numerous TT records and WR, all of the records they set on round tubed bikes were later broken by themselves or others by aerobikes.
But to your point given the choice between the best talent in the world or the best bike, go for talent, by a very very wide margin.