20k TT in under 30 minutes
10-07-09, 12:05 PM
#30
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1 - assuming the TT bike is not an option, get very comfortable in a "TT" position on the road bike. It's been shown that forearms resting on the tops is more aero than hands in the drops. However, I find it necessary to scootch forward a bit on the saddle to open up the hip angle to do this. (clip on aero bars would help, but I'm also assuming the challenge between the two of you is to compete at same type of equipment, and not sure if aerobars are an option here?)
2 - One legged drills will not make your threshold power go up, ever.
3 - Test: go anywhere and go as hard as you can for 30 minutes. See what your speed was. You need a benchmark to start from.
4 - Intervals: anything less than 4-5 minutes is not helping, don't do them. 2 days per week do either 3x15's, 2x20s, or even better 2x30's. If you have time, every third week or so do a 1 hour hammer session solo - get out, do 5 minute spinning out the legs and then go as hard as you can for an hour, cool down for 5-10 minutes. If you find you enjoy that session, drop one of your interval days and replace it with the 1 hour session so every week you do 1 day of intervals, 1 day of hammering solo for an hour.
5 - every 2-3 wks do 4-5 x 5 minute intervals, all out. This time of year you can leave 10 minutes recovery in between them. As you get closer to your event, reduce the recovery between intervals to 5 minutes. (about a month out you should be doing these intervals weekly with 5 minute on, 5 minute off)
6 - realize that ~25 mph for a TT is a "golden" number for a lot of cyclists. There are tons and tons of good racers that aren't doing 25mph for a 20km TT in full TT setup, let alone a standard road bike.
Finally - if dad is a cyclist, ask him for help on this.
2 - One legged drills will not make your threshold power go up, ever.
3 - Test: go anywhere and go as hard as you can for 30 minutes. See what your speed was. You need a benchmark to start from.
4 - Intervals: anything less than 4-5 minutes is not helping, don't do them. 2 days per week do either 3x15's, 2x20s, or even better 2x30's. If you have time, every third week or so do a 1 hour hammer session solo - get out, do 5 minute spinning out the legs and then go as hard as you can for an hour, cool down for 5-10 minutes. If you find you enjoy that session, drop one of your interval days and replace it with the 1 hour session so every week you do 1 day of intervals, 1 day of hammering solo for an hour.
5 - every 2-3 wks do 4-5 x 5 minute intervals, all out. This time of year you can leave 10 minutes recovery in between them. As you get closer to your event, reduce the recovery between intervals to 5 minutes. (about a month out you should be doing these intervals weekly with 5 minute on, 5 minute off)
6 - realize that ~25 mph for a TT is a "golden" number for a lot of cyclists. There are tons and tons of good racers that aren't doing 25mph for a 20km TT in full TT setup, let alone a standard road bike.
Finally - if dad is a cyclist, ask him for help on this.
and here is a link from bicycle magazine on DIY aero
D.I.Y. Aero(Convert your road bike into an aerodynamic speed machine in just a few simple steps.) https://www.bicycling.com/article/0,6...7600-1,00.html
10-07-09, 12:31 PM
#31
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Proper warm up will help when it comes down to the TT.
I find I take about an hour of cycling in to warm up if I go out first thing in the morning... a bit less if its later in the day.
I find I take about an hour of cycling in to warm up if I go out first thing in the morning... a bit less if its later in the day.
10-12-09, 04:39 PM
#32
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Update: Aero position is somewhat more comfortable now. Now that I have my cyclocomputer fixed I'm quite impressed with speed. Had to cut run short due to nausea. (I think it may have been as combination of a box of sugar powdered doughnuts (Yum!) and improper warm-up. In any case I was averaging 25 m.p.h. for the 5 or so mile ride and pulling 27 m.p.h. in seated sprints with minimal effort. I'm not quite so happy with the weight distribution as there is little in the rear. I also need a working cadence meter... I'm doing a cross series for the following three weeks on my aging Schwinn Sprint commuter bike. May be good for training given how aerobic it is.
10-12-09, 06:08 PM
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Update: Aero position is somewhat more comfortable now. Now that I have my cyclocomputer fixed I'm quite impressed with speed. Had to cut run short due to nausea. (I think it may have been as combination of a box of sugar powdered doughnuts (Yum!) and improper warm-up. In any case I was averaging 25 m.p.h. for the 5 or so mile ride and pulling 27 m.p.h. in seated sprints with minimal effort. I'm not quite so happy with the weight distribution as there is little in the rear. I also need a working cadence meter... I'm doing a cross series for the following three weeks on my aging Schwinn Sprint commuter bike. May be good for training given how aerobic it is.
10-12-09, 09:13 PM
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10-12-09, 09:19 PM
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Update: Aero position is somewhat more comfortable now. Now that I have my cyclocomputer fixed I'm quite impressed with speed. Had to cut run short due to nausea. (I think it may have been as combination of a box of sugar powdered doughnuts (Yum!) and improper warm-up. In any case I was averaging 25 m.p.h. for the 5 or so mile ride and pulling 27 m.p.h. in seated sprints with minimal effort. I'm not quite so happy with the weight distribution as there is little in the rear. I also need a working cadence meter... I'm doing a cross series for the following three weeks on my aging Schwinn Sprint commuter bike. May be good for training given how aerobic it is.
10-12-09, 09:22 PM
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10-13-09, 12:29 PM
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10-16-09, 09:06 PM
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10-16-09, 11:29 PM
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Been reading about some other juniors. Highly depressing and humbling to hear some are competing in Cat 3. Must train harder! Would you think group rides to be of any benefit?
BTW. The cyclocomputer mount is lost on my bike any ideas on how to fabricate a new one?
BTW. The cyclocomputer mount is lost on my bike any ideas on how to fabricate a new one?
10-17-09, 11:43 AM
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No. What's depressing is when you are a 42 year-old Cat 3 and you line up against a Junior.
And he outsprints you on his Junior gears.
And when the first prize is a magnum of the local vintage and you overhear him say to his mom how he can't wait to open it on his 21st birthday.
That's depressing.
And he outsprints you on his Junior gears.
And when the first prize is a magnum of the local vintage and you overhear him say to his mom how he can't wait to open it on his 21st birthday.
That's depressing.
10-17-09, 09:01 PM
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Went hill-climbing and did about 4 reps of about 2 miles each and drumroll... went 31 m.p.h. on flat ground! I'm very satisfied. Very happy with my average speed, I've seen about a 3 m.p.h. increase in the last two months. I am at roughly 22-23 m.p.h. for the duration of the ride on flat ground. (far slower on the hills)
10-18-09, 11:05 AM
#45
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2 miles at a 31 mph average, while impressive is less than 4 minutes which means that you are well within your VO2max range which means you are well above what you could hold for 30 minutes which means that you should consider some longer intervals, such as 2 miles, turnaround, and go the other way for two miles. If you are still doing that at 31mph you are a) truly on flat ground, b) pacing yourself extremely well, c) probably going to be able to do your 20k in under 30 minutes, or d) all of the above. Chances are, you will be much slower because a) you are not testing on flat ground, b) you are not pacing yourself well, and/or c) your turnaround technique is terrible. Let us know how those longer intervals go.
The beginning of a TT is where everyone goes 30 mph...usually lasts about 4 minutes. You need longer intervals.
The beginning of a TT is where everyone goes 30 mph...usually lasts about 4 minutes. You need longer intervals.
10-18-09, 01:30 PM
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2 miles at a 31 mph average, while impressive is less than 4 minutes which means that you are well within your VO2max range which means you are well above what you could hold for 30 minutes which means that you should consider some longer intervals, such as 2 miles, turnaround, and go the other way for two miles. If you are still doing that at 31mph you are a) truly on flat ground, b) pacing yourself extremely well, c) probably going to be able to do your 20k in under 30 minutes, or d) all of the above. Chances are, you will be much slower because a) you are not testing on flat ground, b) you are not pacing yourself well, and/or c) your turnaround technique is terrible. Let us know how those longer intervals go.
The beginning of a TT is where everyone goes 30 mph...usually lasts about 4 minutes. You need longer intervals.
The beginning of a TT is where everyone goes 30 mph...usually lasts about 4 minutes. You need longer intervals.
10-21-09, 11:19 PM
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A local shop is getting rid of s1's with Ultegra SL for about 1500ish
At your age, don't invest in anything that nice. Better yet, do yourself a favor, buy things no newer than 5 years, learn to wrench on them and wait until you slow down growing. Otherwise you'll just be throwing money away.
If anything invest in a nice component group and transfer it between frames.
as for TT advice, I have none, I'm a sprinter
At your age, don't invest in anything that nice. Better yet, do yourself a favor, buy things no newer than 5 years, learn to wrench on them and wait until you slow down growing. Otherwise you'll just be throwing money away.
If anything invest in a nice component group and transfer it between frames.
as for TT advice, I have none, I'm a sprinter
