I’m pretty new here and have just returned to cycling after several years of being off the bike due to illness. My main interest is in time-trialing but I’ve only recently started TT-specific training. My initial baseline 10-mile TT was at Fiesta Island a few weeks ago in 12-15mph winds. I averaged just over 22mph. I’m 50 yrs old, 5’10", 206lbs and shrinking daily…I was 330 a year ago. My max heartrate is 185 and I averaged 85% max during my baseline test.
My bike is a Softride Rocketwing with HED3 wheels. My expectation is that my speed will increase significantly in the coming months and/or next year due to the following:
Increased weekly miles (now about 80-100)
Decreased weight, 210 → 170 or so)
Better position on the bike
More TT-specific training
Improved muscle endurance so that I can maintain a higher heart rate (85% → 92% max)
Improved warm-ups (Right now I do 15-min.)
Aero helmet (bought a Rocket)
Will probably buy a disc
My instinctive feeling is that my aerobic conditioning is way ahead of my muscle endurance - I wasn’t even breathing hard during my baseline TT but my legs were doing all they could.
BTW - The other day at my local Trek store, I generated 713 watts in the 30-second peak-power portion of the “Outpower Lance” contest - good enough for 1st place! Lance generates 760 in the same test according to Trek. The shop manager said that indicated I had a lot of power but needed to develop more muscle endurance.
My guess is that I’ll be able to eventually maintain 25mph or faster in a 20k time-trial. I just have no idea how hard it is to go from 22mph with a lot of wind to 25mph without wind. Curious about your experience and assessment.
As a member of the not so exclusive IRS Under 1 hour Club, you should have no problems smoking a sub hour/25 mph 40k TT. Keep us posted on the progress and keep the rubber side down.
Thanks guys for the great feedback and encouragement!
I was already highly-motivated but your replies have given me a boost!
BTW – I’m aware that beam bikes like mine will no longer be legal in 2007. If so, I’ll just buy another bike when the time comes. However, I’ve heard that there may be exceptions made for pre-2001 bikes and mine is a 2000 model.
Can any one corroborate that “exception” thing? All mine are pre-2001! In fact, I haven’t even DONE a USCF races since before then. I don’t want to buy another bike (in fact I won’t), so if this is true, it would ease my mind a LOT.
Actually the USCF rulebook changed from 2004 to 2005. The rule in question now states that for races that are used for qualification for international competition the UCI tech rules are in effect. Otherwise they are not. So you can use almost any non faired, non recumbent bike you want in a time trial. Read the rules online at the usacycling.org website.
Rule 1J1(e)
I race the “open” division in the one USCF race I do each year…the Florida State TT. They really don’t care about the rules for bikes and such in the Open Division since there is no $$, no points, no awards…Its all for fun!!
Well the rules change is supposed to happen for 2007, so whatever they do NOW has no bearing. Not that they wouldn’t keep doing that after the rules changes.
Heck, I never wore socks when I raced (still don’t), and no one ever called me on it. But the bike is a little more obvious.
Breaking an hour in a 40k (25mph) is hard work and requires specific training. It is kind of the “gold standard” in TT efforts. I think for you getting the weight down even more is really important. I am also a tad overweight and hope to get under two bills and the hour again next year.
Even though weight isn’t as critical in a TT, the engine does less work pushing a smaller pkg.
The 2004 rulebook 1je actually said that in 2007 that the UCI rules would be adopted. In 2005, 1je no longer says that. Maybe they will change that in 2006.
Whoa…that’s a lot of power for 30 seconds. Forget about TT’s and go race the track!
Seriously, congrats on getting the weight down and getting back on the bike.
My semi-solicited advice? Forget the disc and buy a powertap and a wheel cover, to better gauge your progress. It’s just as aero as a disc (more than some), so there’s no penalty except for the weight.
I’m not familiar w/Fiesta Is, but as far as TT’s and speed, aerodynamics are way more important than weight–though dropping 40lbs will certainly affect your frontal area.
The difference between 22 and 25 could be made up by better position on the bike alone, depending on how bad it is now, and how good it gets. Check out biketechreview.com for some good position tips/talk. I’ve found it to be a really helpful site. Good luck!
Thanks for the feedback. I had my position assessed by my local Trek store. They said I was already quite stretched out and aero. However, it feels like I could go quite a bit lower on the bars. The only catch I see is that if I do, I may have a hard time keeping my head up at the proper angle. That would make me look a bit silly with my new Rocket TT helmet sticking up in the air in the back! The bike guy said I was just lucky that I could be in a full aero position and feel as comfortable as I do.
Yep! I see a Powertap in my future! Probably next spring.
My main goal now is just to stay on top of my illness (pituitary failure) and make the most of my training.
I do some local TTing in Phila…Rule of thumb amongst the roadies - You want to do 25 mph in a race, you better be able to do it in training.
I work at doing longer and longer intervals at my desired speed…Kinda of like doing running tempos based on best race times, rather than just doing all out sprints. That way your body responds and adapts to the demands being placed on it at that speed.