Just for the experience, I signed up for a 10K cycling time trial at our local senior games on May 22. Outside of triathlons and duathlons, I’ve never done a competitive cycling event before. In fact, I’ve never done a race of any kind that was shorter than a 10K run. Having just done Gulf Coast, I’m much more adapted to endurance rather than intensity right now, and I know that I can’t do much about that in a mere nine days. But what should I be prepared for at my first cycling time trial?
For instance, I know what kind of average wattage I can handle in a 60-mile training ride. How can I get an approximate wattage target for one-tenth of that distance, done at an all-out effort?
10k @ ~40-50k/hour is 12-15 minutes. This is a VERY tough distance to pace accurately because it is between your threshold and your VO2 power which is probably pretty close together if you have not done many intervals. Just slightly over paced and you will blow up fast, too easy and you may not be reaching your potential. I would look at your training history to determine an appropriate power to start with and re-evaluate at the ~8 minute mark or so on whether you can go harder or not.
15’ warmup easy
3x2’ medium hard (FTP) (1’ rest)
6x4’ hard (3’ rest interval)
10’ cooldown
You are trying to do the intervals at a pace such that you can finish all of them at a similar avg power. You should be considering if it would be less painful to steer off the road into a tree than finish the interval at the end of the last one. Adjust your target power for the intervals either up or down depending on if you fade or get stronger from the start to the end of the workout, and repeat the workout with your new target wattage in 3 or 4 days.
I would make that my target power for the first 2 miles of the TT and then go as hard as I could from there. Interestingly, that power that feels so hard when you are doing the intervals, will likely feel ridiculously easy during the first mile of the TT.
Thanks, that sounds like a good workout for this weekend, when I should be recovered from GCT. I’ll probably need a little longer than that to warm up adequately, though.
BTW, I just got my Powertap a couple of months ago, and this will be the first time I’ve used its interval function.
I’ve only done a couple time trials but one thing I learned quickly is you need a really good warm up which includes some hard efforts, especially if its only a 10K. You’re going to be going 110% balls out right from the gun so show up at the start line already sweating.
Also, all the really fast guys were on the ball enough to ride right up to the line at their assigned start time and only had to wait 20 or so seconds to start. On the other hand, the slow folks were lined upped standing around for at least 5 minutes before their starts. I suggest cruising by the start line before the start and make sure they are starting on time then use your watch and keep riding around and time your arrival. If you do it right, you can ride up to the line, have the start guy grab your seat and you don’t even unclip. I managed that once. It was all down hill from there but I felt pretty cool at least for a bit . . . .
“I’ve only done a couple time trials but one thing I learned quickly is you need a really good warm up which includes some hard efforts, especially if its only a 10K.”
That makes sense, especially for me. One of the few hard workouts that I’ve done at harder-than-threshold effort was on May 2, during my taper. I did 2 x 3 miles at a hard effort (maybe maxVO2?), with full recovery between. I noticed that I felt stronger in the second 3 miles than in the first, and it appeared that my average wattage was higher too, although I haven’t figured out how to extract that information precisely from the ride graph.
What was funny was that another much younger rider came up behind me just before the second 3 miles and I was pulling him, which probably gave me a psychological boost. I also noticed that I recovered quite quickly, which I suppose indicates that I haven’t learned to go very deep into oxygen debt.
For instance, I know what kind of average wattage I can handle in a 60-mile training ride. How can I get an approximate wattage target for one-tenth of that distance, done at an all-out effort?
I think that would be pretty tough, but for a TT of that distance I think your best bet is to simply do 3 x 15:00 as a workout as hard as you can go, and look at the average wattage of those intervals. That will give you a rough idea, and be a good workout as well.
As far as the TT, I’ll give you 1 piece of advice, which will be hard for you to follow no matter how hard you try: don’t go out too hard. Whatever your target wattage may be, shoot for 10-15 watts under that for the first 2 minutes of the TT, and after that try to go just a little bit harder. After 2 more minutes, stop worrying about your power and go by feel. Then just keep that intensity until you see ‘1K’, and try to go a little harder.
Anyone who says a 10K TT is ‘all out’ doesn’t really understand the concept of ‘all out’; but I can tell you that after every 10K TT I’ve ever done, there’s a parking lot full of Cat 6’s talking about how they blew up after the first minute…
“Whatever your target wattage may be, shoot for 10-15 watts under that for the first 2 minutes of the TT, and after that try to go just a little bit harder. After 2 more minutes, stop worrying about your power and go by feel. Then just keep that intensity until you see ‘1K’, and try to go a little harder.”
I was thinking of it a little differently, but with equivalent effect: Estimate my target conservatively and aim for that conservative target in the beginning, then if I feel up to it pick it up gradually later. The course is out-and-back and I’ll have to slow for the turnaround (especially since I’m not experienced in making quick turns), so that may affect the plan too.
If you want a warmup that will not hinder your performance (like the one above) do something along these lines…
Example: Quick, effective warm-up before interval training (~15min)
1.** **Begin easy pedalling, ~100Watts.
2. Every 2min, increase workload ~35-50Watts depending on fitness level.
3. When you hit the lower limit of your heart rate target zone, take a short break.
4. Easy pedalling 3 to 5 minutes (if you are in a hurry, please skip this step)
5. Begin your interval training
If you have longer to work up (30-40 minutes) maybe change the 2 minute increase to 4 minute and the workload increase to 25W or so and use about 15-25W under your race wattage as your limit.
I noticed that I felt stronger in the second 3 miles than in the first, and it appeared that my average wattage was higher too, although I haven’t figured out how to extract that information precisely from the ride graph.
Just because you ‘feel’ better does not mean that you would of been able to generate more wattage over the second interval if you were going all out compared to going all out on the first one. Also if you haven’t extracted the info then you don’t know. The reason for the power meter is it takes out the guess work, no more ‘appears’ or ‘looks’ or ‘feels’
“Just because you ‘feel’ better does not mean that you would of been able to generate more wattage over the second interval if you were going all out compared to going all out on the first one.”
I understand that. All I meant to suggest was that the first 3-mile interval seemed to warm me up further and therefore made me ready for a better effort on the second 3-mile interval.
“The reason for the power meter is it takes out the guess work, no more ‘appears’ or ‘looks’ or ‘feels’ :)”
Of course. I just haven’t figured out out to get full use out of the software after I download the results. In particular, it shows me my average wattage for the whole ride, but how can I figure out retrospectively, when I’m looking at the graph after the ride, what my average wattage was between mile x and mile y? Looking at the graph on the screen, the power curve LOOKS higher (on average) in the second 3-mile interval, but I’m not sure how to measure it precisely. I was able to calculate average mph because when I hovered with the mouse the time and distance were displayed, but that doesn’t truly gauge the effort because one interval was into a strong headwind and the other was with a tailwind. As I already indicated, I’m still a novice in the world of power meters–but ready to learn.
I’d also suggest getting in a much longer warm up than the 15 minutes. If possible, I’d do a mix of road and trainer/roller warm up for at least 45 minutes.
it should show you for all your rides your highest power over certain time period…say best 15 minute power over a ride or all rides was ### watts. That would a good starting point – since you said you have focused on endurance versus intensity, that number will likely understate what you are capable of for 15 min. Ideally, over the next few days is to get an idea of what you can max out at for 15 mins.
“I’d also suggest getting in a much longer warm up than the 15 minutes. If possible, I’d do a mix of road and trainer/roller warm up for at least 45 minutes.”
They’re assigning us a one-mile stretch of road for warm-up, so I was thinking I’d cycle back and forth on that for maybe 45 minutes, gradually increasing effort and including some short fast bits near the end.
“I’d also suggest getting in a much longer warm up than the 15 minutes. If possible, I’d do a mix of road and trainer/roller warm up for at least 45 minutes.”
They’re assigning us a one-mile stretch of road for warm-up, so I was thinking I’d cycle back and forth on that for maybe 45 minutes, gradually increasing effort and including some short fast bits near the end.
If it were me, I’d do about a 20 minute ride on the road then get on the rollers and finish up. So a few hard efforts then with about 15 minutes left, do 3 or 4 spin ups to max. Get off, have a last swig of water or drink and get to the start. I think it’s easier to do the hard efforts on the trainer/rollers. You have more control, especially if there are a lot of people riding around.
Don’t be late to the start since your time will start even if you aren’t there.
Also, you might practice at home with a friend on the start. Lots of people kind of freak out starting from a hold and a dead stop. Put it in a little smaller gear than you think since you can go higher once you get up to speed. Have your friend hold you and count down from 10. No push when you get to 0. Think pedals forward, not down.
Also, all the really fast guys were on the ball enough to ride right up to the line at their assigned start time and only had to wait 20 or so seconds to start. On the other hand, the slow folks were lined upped standing around for at least 5 minutes before their starts.
…and all the idiots show up at the start line late having missed their start time - duh! That was me this past weekend at my first 20k TT.
My watch showed I still had 5 minutes so I cruzed by the start and down the road for a quick sprink and back. get to the line and see #43 lined up to start. Tell them I’m number 40 and I can hear them laughing inside at me…“You missed your start” Idiot! Panic mode sets in, foot down on the line and I’m off. Took me to the turn around to catch my 30 and minute man (I was 1:00 to 1:30 late for my start time).
My suggestion is make sure you sync your watch to the start keepers watch so you don’t miss your start. As far a pacing yourself - you just really need to know your body to determine how hard to push for the given distance. And be ready for what ever the weather brings. We had 45mph winds all day and of course they were cross winds out and back (would be too easy for a head/tail wind race). I brought a shallowe front wheel just in case and glad I did as many riders has some real troubles handling the winds with deeper front wheels.
I also noticed that I recovered quite quickly, which I suppose indicates that I haven’t learned to go very deep into oxygen debt.