Welcome, Stephen Mc Govern!

Hi Stephen,

Just wanted to wish you all the best for the New Year. In the end the leaderboards were mighty close for 2011! http://beatyourpb.trainingdiaries.com/leaderboard/index

Here's to going faster and further in 2012!

Best wishes

JULIAN

Hi Stephen,

Ref: Going faster in time trials - the two key things that work for me (in addition to having a base level of fitness)  are 1. Doing regular gym sessions (primarily squats, core abs, arms/shoulders - all the touch points on the bike) and 2. Doing Endurance intervals on the turbo. These seem to work for me because my style is Strength/high gear/low cadence.

This is typically what i do (because of available time I focus on 10mile and 25mile TT's):

Oct-Dec

Monday - Squats (3 sets x 10 reps)

Tues - 10mile ride

Wed - 10 mile ride

Thurs - Squats (pyramid 10/8/6/4/2 reps - working to max weight)

Fri - Rest

Sat or Sun - 20to 30 miles incl Hills

Jan - Apr

Monday - Squats (3 sets x 10 reps)

Tues - Turbo: Build up to x4 5min intervals (max speed I can hold) with 5min RI

Wed - 10 mile easy ride

Thurs - Squats (pyramid 10/8/6/4/2 reps - working to max weight)

Fri - Turbo: Build up to x4 5min intervals (max speed I can hold) with 5min RI Or x5 2min power intervals (flat out) with 2min RI

Sat - Rest

Sun - 20-30 miles

Apr/race season

Monday - Squats (3 sets x 10 reps)

Tues - Club 10mile TT

Wed - 10 mile easy ride

Thurs - Squats (pyramid 10/8/6/4/2 reps - working to max weight)

Fri - Turbo: Build up to x4 5min intervals (max speed I can hold) with 5min RI Or x5 2min power intervals with 2min RI

Sat - Rest

Sun - 20-30 miles or Open 10 / 25 mile TT

Cheers

JULIAN