Plateau in TT times

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Permalink Reply by Julian Downing on April 3, 2009 at 9:04am

Hi Jon

I found that when I plateau, its usually because i've reperated the same training programme as the year before. The trick, is to work out what to change/introduce to take you onto a greater level.

For me the key to greater TT power was two things.

1. 5min turbo endurance intervals. w/u 10mins, followed by a series of between 3 and 6 x5 min intervals at 10mile TT pace (or above), with 5mins rest in between (easy pedalling), 10 mins warm down.

2. Weights. I'm a big cog/low cadence type - so heavy squats is a staple part of my programme. 1-2 sessions a week. I work in a pyramid 10 reps, 8, 6, 4,2 each time increasing the weight.

Looking at your PB times on your profile, your 10 time suggests you should be able to go faster over 25 miles - maybe some long training rides on your TT bike could help. Last year I trained for a 100mile TT and did 1 long 2-4 hour ride on my TT bike - found great benefits in what I then achieved over 10 and 25 miles.

Hope that helps,

Cheers

JULIAN

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Permalink Reply by Trevor Payne on April 3, 2009 at 12:40pm

Hello Chaps

A session I find helps me, and gets me out of a rut is this one:

Indoor Anaerobic Workout:

1. Ride 5 minutes building from EZ to A.
2. Do 10 minutes of pedalling drills.
3. Do 10 minutes of sprints (including rest
intervals).
4. Ride 6 X 4 minutes AN, 85-95 RPM, RI = 1 minute EZ
5. Ride 5 minutes EZ.

EZ = easy, A = aerobic, AN = anaerobic, RI = Recovery Interval

I also like Julians idea of completing a long (2 - 4hour) ride. It's surprising how much benifit you can get!!

For more strength work outdoors:

Outdoor Anaerobic Workout:
1. Ride 15 minutes building from EZ to A and
ending at a steep hill.
2. Ride 10 X 2 minutes AN up the hill, 55-65 RPM,
RI = coast down the hill.
3. Ride 15 minutes EZ.

EZ = easy, A = aerobic, AN = anaerobic

Hope this helps.

Trevor

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Permalink Reply by Jon Wilkinson-Lockyer on April 3, 2009 at 2:08pm

Thanks guys, lots of wisdom there. Will be off for a 2+hr TTbike ride this weekend and have got some weights which I use for upper body stuff and could adapt to squats.

One more thing- if I do longer rides over the winter ie 80-100 miles not 50-70- would that really make any difference next year?

Thanks again

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Permalink Reply by Julian Downing on April 5, 2009 at 6:26pm

Jon

Depends on what length of racing you intend doing this season. If its 10's and 25's I personally don't think you need to increase your long rides upto 80-100 miles.

Ref squats - i'd recommend getting down to a gym - unlikely you'll have enough weights @ home (I have squatted upto 200kg when i was in my prime) and also for safety - never do squats alone in the garage...

Cheers

JULIAN

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