How do you guys train for stand alone 40K TT’s?
Looking for specifics here, like types of intervals, high spin sets, big gear work, aerobic work, distances. My Century time is 5:10, with w/ HR of 142 average. I did 15K this weekend with average HR of 177, so I have spare HR–need to get the legs where they can keep up with what the heart can output.
Or a book reference will do.
The Lance “2 x 20” is supposed to be popular, but I can’t vouch for it.
I like the workout Francois laid out in a article he wrote with Monique Billatt (sp.?) - 30" @ vVO2max, 30" recovery. I do 20’ (20 pairs) of them.
And I also like the Craig Walton trifecta posted in Triathlete/Inside Triathlon (can’t ever remember):
WORKOUT 1 - 1 hour of 1’ @ “max power” / 1’ rest. You’ll have to tune how you define max power to be sustainable for that many, and build up to 30 reps, but this workout is great. (interestly, I also used the exact same workout as a rower with great success). (warm-up & cool down for 30 minutes)
WORKOUT 2 - 30’ TT. Taxes your body MUCH less than a 40K in terms of recovery, but gives much of the benefit in terms of riding hard for duration, lactate tolerance, etc. (warm-up & cool down for 30 minutes)
WORKOUT 3 - 4 hours low HR. He rides at ~ 120-130 I believe. Gotta have the base.
According to Craig, those three workouts really dictate his training, and his TT ability speaks for itself…
How do you guys train for stand alone 40K TT’s?
Not a simple question, because the periodization is key. But, in a nutshell – ride really f’ing hard twice a week. Basic interval structure is intervals at least 10 minutes long; rest <1 minute. Spend at least 30 minutes “at effort.” “Effort” means each interval the same effort throughout, such that you don’t fade but the final 5-8 minutes of the last interval feel like they’re going to kill you. A delicate balance, but you can figure it out. 2x20’ have a popular following. Long intervals are the key to success at this phase. By keeping them long, and on short rest, you will not go too hard (at least not after you screw up the first try at going too hard).
If you use a power meter, boost the power every two weeks by 5-10 watts until you plateau (usually 6-8 weeks). If you use an outdoor course without a powermeter, cut down the time to complete your loop every two weeks. Push, push, push. The idea is to get fast. And stop watching your HR; use the clock or your power meter. HR will trick you into slowing down.
When you plateau, you are ready to race – or you can move on. Moving on can mean in two possible directions. One direction is VO2max work. Switch your intervals to 5’ long; do 5-6 of them as hard as you can possibly stand (again, not fading). Only 3 weeks of this, and then you really do need a break and do more endurance riding and mixed-effort riding. That is the other way to move on – do longer, mixed effort rides and skip the VO2max work.
All of this can (and should) be supplemented with endurance-paced rides of 1.5-3.0 hours.
“Speed hurts. How fast you wanna go?”
Monk
A little off topic but, how goes the healing process? Can you walk without wincing yet?
J
some ideas at: www.socalttseries.com
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I’ll just toss in a few W/O’s that I have enjoyed over the years that have done great things with my riding.
One I got from the DeBoom boys. Slow rpm uphill power. Started at something like 5 x 4min uphill @ 60rpms just above IM HR. Worked up to about 5 x 15 min. Very tough workout.
I aslo really like one I got from Walton. On the fluid trainer. 3-4x 10min as hard as you can and hold power. I’ve always hated riding the indoor trainer but have always thought that if one could do all their riding on one they would get better results than open roads. I know that Siri did almost all her “track” work on a tredmaill when she won WC’s. She ran a 33’ 10k on a tredmill. Sick! Just have much better control over the workout and effort.
Gotta like the big ring sprints too! Take 53/11 from a dead stop to all out sprint. Check how long it takes to get there and what top speed is for the first so you can get a good judge of progress. Start with maybe 4 reps with total recovery. work up to 10-15. this one REALLY hurts.
I do a 10mi TT each week. I hold one gear at a specified RPM and increase RPM each week by 2RPM until I am ready for the next gear. The rest of the week, well, I just think of my bike as a second job right now.
Ride more. That is what my pro cycling buddy always says. Don’t forget those recovery rides when the 100 year old ladies go past you in there walkers.
I do a 10mi TT each week. I hold one gear at a specified RPM and increase RPM each week by 2RPM until I am ready for the next gear.
Great workout; great way to up the ante and make progression.
Another way to pick up the pressure is to do it as 2x 7-8 miles, with short rest.