On Sat, I did a flat 40K TT. By midway in the race, my glutes were on fire and after the race I was really sore, including the next day. I’ve never experienced that particular problem and was hoping for some insight into what might be the cause. Apart from the soreness, I also was ~25 watts short of my FTP (road bike measured based on 20min test), which I calculate as costing me about 2 minutes. I spend a fair bit of time on my TT bike, but live in an area with rolling hills, so basically never spend much time in a static position trying to put out steady watts. Another possible contributing factor was that I tweaked my position the week leading up to the race to try to make it UCI legal. I previously had a bit of upward tilt (mantis style) and flattened the bars a bit, but in my week leading up to the race I didn’t find that tweak to feel notably different. I’m thinking that maybe I need to just stick the TT bike on the trainer and practice some steady race pace efforts there to get better race simulation than I get on the roads here.
I run into the same problem during any sustained FTP effort over 45 minutes or so … regardless of whether it’s on my TT or road bike, though I don’t have as much of a power drop off as you did. Changing your position the week before a race is never a good thing unless you can get a descent enough amount of volume to make sure it’s not going to be detrimental.
With that said:
I think it tends to be more a product of using your glutes more during the extended, high intensity effort than you normally would. As other parts of your legs get tired, your glutes pick up more of the work and end up being worked a lot more than normal, thus causing them to cramp and tire.
The better shape I’m in the shorter the length of cramping I go through … but regardless, I always cramp up after crossing the line of a longer TT effort. It’s happened in every 30k - 40k I’ve ever raced in and most recently during a 20k hill climb.
I would imagine doing some glute specific work would help, especially with some light weights … I’ve done some early season lifting for that area before, but never carried it into the season, so I don’t know if it would make a difference in the longer TT’s or not (all early season efforts are shorter in distance).
Thanks for the feedback. I’m aware that changing positions so close is a bad idea, but seemed like a better idea than getting DQd.
What tt required you to be UCI legal?
To be fair, they probably weren’t going to enforce anything for a mediocre Cat 4, but I felt like I should try to abide by the rules anyway. I was doing Church Creek in MD. There was some mention on the local mailing list about having a TT jig there as well. Not 100% sure what subset of rules would be enforced though.
https://groups.google.com/forum/#!topic/mabra-uscf/c4BVR9DIxjU
Hey JB,
As a former official, almost no USAC races are required to follow UCI rules. The exceptions are nationals and anything that qualifies you for an international race. The jigs are usually available so that you can check your bike before getting to Nats and finding out you have to change something at the last minute.
As an even more marginal Cat 4 and an ok 55+, I use a Shiv Tri and the TriRig base bar. Take every advantage the rules allow!
Don’t beat yourself up on the 25 watts. Since your 20min test was on a road bike, you may not be able to make that same power in the aero position.
Sounds like I was probably over-worried about the rules. I had recently been helping out a junior guy in the area with his TT setup and he does plan to do races that will enforce UCI rules, so that got the whole issue in my head. He can’t do the mantis thing or the BTA bottle thing (both of which I’ve done for tri). When I saw the posting about TT jigs, I got nervous and figured I should make an attempt to conform. In the end I don’t think the position tweaks made much of a difference. As you say, the likely factor in the 25 watts is road bike vs TT testing (and general focus on road bike over TT fitness). Don’t think I can do #2 in Aug, so this may need to wait till next year to try again 
Re your soreness: I have a similar problem though after running, not biking. A very persistent problem and very frustrating because I’m in decent shape but the pain gets bad enough to sabotage my run and I have to cut it short. In my case I think it’s past cramping and is a muscle spasm. Very tough to overcome. Stretching, ice, rest did not help. Only one thing worked for me: trigger point massage and very aggressive at that. You could hire a pro I suppose, but I’ve been spending time (more than I care to admit) with a lacrosse ball. It’s most useful right after a workout. Unfortunately it’s also the most painful time for this. I’ve learned there is no danger in going in too hard. I have to be very aggressive. Stay with it. Daily. Stretching right after is somewhat useful. Basically you’re trying to undo knots and lengthen the muscle fiber. This will all leave you sore of course, but it will eventually pay off. Muscle spasms will look for an opening to return, so this isn’t a one time fix, it’s part of ongoing maintenance - at least it is for me. Best of luck to you.
As a former official, almost no USAC races are required to follow UCI rules. The exceptions are nationals and anything that qualifies you for an international race. The jigs are usually available so that you can check your bike before getting to Nats and finding out you have to change something at the last minute.
not even at nationals anymore, with just a couple of exceptions as I recall … juniors and women for Worlds qualification races, but not even for seniors last time I asked.
The regs weren’t being enforced and won’t be at the August Church Creek TT either. The TT jig was at the race so that if anyone was thinking of heading to Nationals where it is enforced they could get an idea if their position was legal or not. You don’t want to get to Natz and suddenly get told it’s illegal and have to change 5mins before your A race of the year.
I’ll make sure to show up in my fully faired recumbent next time 
Joking aside, thanks for the response. Good to know for future reference.
Didn’t know that. Thanks for the update, Brian.
which part of your glutes were sore? I’ve just changed bikes and my butt is so sore I can hardly run.
My anatomy is weak, but I’m fairly sure it was my gluteus maximus. Definitely a distinct feeling from soreness due to saddle issues for example.
If the back is the problem then look to the front. My son who is into lifting put me onto rolling or pumping the Psoas and rolling the quads. Check on youtube for this (guy with the “Bula” ball I think).
The hip flexors are compressed and short in the TT position and putting down watts in this position shortens everything up.
When I crashed my bike I ended up pulling my smaller glute area due to being so tight and short up front.
Anyway save my bacon in time for this weekend’s sprint tri. My hip did tighten up but not too bad, probably cost me fastest bike split, but then so did the crosswalk, man in old van and shitty cornering!
this year they are doing the saddle and extension check for elite and mast TTs, according to Shawn Farell . ie if tip of shifter arc on extensions is 75 or less saddle can be up to 0, at 80cm on ext saddle at -5 if 6-3 or more, ext to 85. the extension is measured to the arc created by the shifter lever and measured to furthest point forward. so even r2c are going to be caught by it even if set up vertical(they still rotate to shift) so for non-di/ui/etc you essentially lost 5-6cm extension from last year.
Standing sustained hill climbs work wonders for glute strength on the bike.
After riding your tt bike for the first time in months
Stolen from What Bike Racers Should Call Me: http://whatbikeracersshouldcallme.tumblr.com/post/51647680518/after-riding-your-tt-bike-for-the-first-time-in-months
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