the shark

I currently do a local TT of 8 miles - relatively flat course and did it last night averaging about 22.5 MPH. I was pretty tired/sore legs from a race sunday so think I could have done a bit better with fresh legs. Will test it again in 2 weeks.

How realistic is it to get to 25MPH average in next 5-6 months?

I am in decent shape now but will do the following to try to achieve the goal, and if it takes me until next year that is fine.

1) Weight loss of 10 =15 lbs - I weigh 190 now- usually at 180 when training more - so will loose 10-15 lbs the next 1-2 mts from training and getting back on healthier eating plan.

2) Interval training to raise thresholds - will do this and never did much of it last year so did not improve that much. Also purchases Carmichael's TCC book as have limited time to train.

3) Joined a group training where I have access to a coach and challenging group rides.

I think from a graph I had someone help with last year it says I would be going from 250 watts to 325 watts to make the bump in speed. This sounds impossible, but 2.5 MPH avg should not be that much higher power required.

I figure you guys are the smartest in these forums so posting here to see what is realistic and the best way to get power up quickly for TT.

Caad 8

With TT's your main focus should be Force, Muscular Endurance, and Endurance. This requires a high LT-power output and a large aerobic capacity.

mattm

I can't seem to find the word "aero" anywhere in your post - are you sure you're getting the best bang for the buck out of your power currently?

For some reason I thought people were doing 25 mph 40k TTs on 240-250w..

Grumpy McTrumpy

I assume you are doing these TTs on a regular road bike. Aerobars?

If you are talking about buying speed, I think you could get to 25mph without a whole lot of LT improvement. If you intend to do it all with your legs... 5-6 months sounds like a very short time to gain that much.

Grumpy McTrumpy

I am one of them.

loreley

Picture requested please of your set-up.

Grumpy McTrumpy

size 51 slice hi-mod with aerobars slammed. I think it's 14cm drop at the moment. I tuck my head down as far as possible. Disc rear and front HED3. Skinsuit (long sleeve), shoe covers, Uvex helmet, no gloves.

loreley

Thanks!

slim_77

w/kg?

loreley

judging from his frame size and picture, i'd venture to say around 4.3 w/kg. am i in the ballpark?

NomadVW 

At 6'2", 177 lbs, I did 4½ hrs at 24.6mph (39.6 kph) @ 267 watts (273 normalized). If the course is truly "relatively flat" you won't need 325+ watts for 25mph.

w/kg is almost irrelevant on a "relatively flat" course, and it's more about watts vs frontal area. 8 miles can handle an extremely aggressive aero position and you could get there at 270 watts.

Now, if by relatively flat you mean "rolling," that's a different story.

gregf83 

Thanks for the info. That's very useful. How tall are you?

the shark

I am on a TT bike (Fuji Aloha) and working on getting better at position. I did recently move to more aggressive drop - took out spacers to get about 2.5. Also up graded from the stock Xero wheels to Zipp 404s and just got in the wheel builder disc kit to try that. I do intend to get a skin suit, aero helmet and booty covers but wanted to get speed up a bit before putting on the full outfit as such.

The wheels definitely help at the higher speeds and I will benchmark things in 2 weeks.

I have no idea on what power I produce - that was some example I pulled that someone had sent.

The course has some rollers not totally flat. I do very well in totally flat and downhills due to body weight

One problem is the large frontal area - I am very broad shouldered - 44 inch chest - only 5 9 and weight 190 now. A lot of weight top heavy from natural build and weight lifting. I can diet to 180 but that is pretty lean for me, get me to 32 inch waist and zero stomach. Just have a heavy build/bone structure and upper body mass/arms that is of no benefit to cycling.

Grumpy McTrumpy

5'7

4 w/kg

estimated CdA ~ .23

DrWJODonnell

Still alive? I was beginning to wonder. Welcome back!

tanhalt

How about 26.5mph on 248W over 37.5K?

Heck, I've broken 25mph (actually 25.5 mph) on just 225W before over 40K...

Grumpy McTrumpy

tonights TT was 25.3mph @ 241w, but more rollers than the last 10 miler.

merlinextraligh

Unless you have the aerodynamics of a brick. My FTP is 331 and I struggle to break an hour.

recon455

The question is, did you pass the guy behind you, or is he about to pass you?

Grumpy McTrumpy

passed him. his FTP is ~300

the shark

I will see what speed I get in 2 weeks when I try it with fresh legs. I expect to be average around 23MPH - can then try more Aero - more drop - and also wheelbuilder disc in back. After that I will look at a TT helmet and skinsuit and booties.

veloboy971

I would suggest doing lots of short (2-5 min), very hard intervals to raise you speed along with longer intervals at TT pace (FTP) - say 15-20 minutes. Also, try to get in two or three rides a week of 3+ hours in length around zone 2. Do this for a while and you will see increase in speed if you give yourself adequate recovery.

Depending on your optimum TT cadence, I would suggest doing some big gear riding once or twice a month to help build power in your legs. (Although kind of useless if you TT at 100+ cadence).

NickDavid

Take all advice from DrWJODonnell.

cat4ever

How is this going to help an eight mile time trial?

merlinextraligh

It's not. In fact it's going to slow the OP down. Longer endurance rides have their place. But 3 long rides a week are definitely going to hurt the OP's speed.