"Congrats on the PB. Base miles are important but at the right time of year - generally through the winter and pre-race season. Now we're at the tail end of the race season I concur that your get more results through doing more high intensity…"
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Julian Downing replied to Stuart Ashley's discussion Above race pace training in the group Time trial
Stuart Ashley replied to Stuart Ashley's discussion Above race pace training in the group Time trial"Hello Julian,
Firstly, thank you for the advice, I have read so much about the need to do lots of base miles, I have been doing this and then the odd TT and found my times not really altering that much.... I changed my schedule 4 weeks ago and set…"
Julian Downing replied to Stuart Ashley's discussion Above race pace training in the group Time trial"Hi Stuart, I focus on 10mile TT's. My schedule (fitted in around work/family commitments) generally looks like this:
Sunday: Circa 1hour ride on a road bike at a fairly pleasurable pace - no real requirement to ride any further than 20 miles.…"
Stuart Ashley added a discussion to the group Time trial
Above race pace training
Can anyone advise, when training for a 20k TT how much time/distace per week for example should be spent at above race pace?
Stuart Ashley left a comment for PB Cycling Editor"Great and thanks,
I am aming to incorporate some above race pace intervals into my schedule from next week. I hope to be able to hold 5k at 40 kph average by the end of August, well that is my goal anyway.
S"
PB Cycling Editor left a comment for Stuart Ashley"Hi Stuart
Got your message "I have recently started time trialing and wanted any good tipd for getting ave speed over 40 kph for a 20k distance. I am currently at around 36kph but improving fast...."
Basic premise is if you want to race…"
Stuart Ashley left a comment for PB Cycling Editor"Cheers, site looks good.....
Hard week of training ahead, looking to go for new pb's following week.
Stuart"
PB Cycling Editor left a comment for Stuart Ashley"Hi Stuart
Thanks for joining beat:your:pb. Hope you find our cycling and TT training content useful - and let us know if there's something specific you are looking for.
Best wishes
PB Cycling Ed."
Profile Information
- Sport interested in:
- Cycling
- About Me:
- Married to my wonderful Wife Ettie, 5 kiddies, Christian
- My PB's
- 5k 7:54
10k 16:32
15k 25:33
20K 34:39 - 33:06 (20th Aug)
- My Clubs:
- Never been in a Club
- Website:
- http://www.facewestfitness.com
Comment Wall (2 comments)
- At 9:57am on July 28, 2009, PB Cycling Editor said…
- Hi Stuart
Got your message "I have recently started time trialing and wanted any good tipd for getting ave speed over 40 kph for a 20k distance. I am currently at around 36kph but improving fast...."
Basic premise is if you want to race at 40kph plus , you need to do a % of training at or over this pace. What this normally entails is doing intervals on a turbo combined with some endurance rides. Two types of interval that work for me are:
Power intervals: warm up - x5 2min intervals (2mins rest in between) at 20%+ of target kph - warm down
Endurance intervals: warm up - x2 to x4 5min intervals (5min rest in between) at or slightly above target race kph - warm down
Joining a local club will generally also lead to good gains - helps to train with faster people and most clubs hold weekly TT's - there's no better way to get faster than to train by racin!
Hope this helps
best wishes
PB Cycling ED
- At 6:25pm on July 26, 2009, PB Cycling Editor said…
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