Forum

Subject: Time Trial Training and Friel Base Training

You are not authorized to post a reply.

Author

Messages

flyer
Posts:1

Posted:11/2/2005 1:43:11 PM

Hi all and greeting from Aurora, Ontario (just north of Toronto).I am relatively new to this site and this is my very first post on your forum.I am also a relative newbie to Time Trialing and cycling in general as I am entering my 3rd season this year.I would really like to focus on time trialing and improving my times as I love this discipline. I am currently a 43 year old, 200 pound, 6'3" rider, that can time trial a 40k in 1:08 (not great but I'm improving). I have been reading Friel's book The Cyclist's Training Bible and have just entered the Base phase of my training with a season starting in May (I know you Californian's are all horrified!)I am currently training on a Computrainer and recently purchased a Cervelo P3 on which to dedicate myself to this great sport. My question and concern is that much of Friel's philosophy of Periodization in training would have me working out at intensities well below LT for several months and I am concerned that by doing this I will lose the fitness I have acquired working at higher intensities.
Carmichael mentions doing TT training at least once a week through out the year. Who's right? Any links or suggestions on TT training and your philosophy's would be greatily appreciated.
Many thanks, Garry

Gary Tingley
Posts:0

Posted:11/2/2005 8:44:10 PM

I can only speak for myself, other riders may have plans that differ, and probably do. This season I am trying a much different approach based on graduated volume and strength, and little if any racing during the winter. Some weeks will top over 500 miles, and 50,000 feet of climbing. I have read Friel's book, it is a good guideline, however I am not following his methods.

I have decided to let go of my speed and speedwork in order to gain strength and aerobic capacity. Right now I could probably only go 31 minutes for a 20k TT, then again I have already climbed 10,000 feet this week and I rode 1200 miles in October.

But that's just me.

rand
Posts:1

Posted:12/24/2005 7:03:45 PM

Such a good question, "How can I train to improve my time time times"? Not being one who has had access to training camps my perspective is self taught from riding miles and time trial racing.

From a conditioning perspective long hard climbs seem closely realted to time trialing. You can sprint yourself to exhaustion in ten seconds no matetter who you are so it becomes how to increase stamina and how to meter the energy over the time trial.

A good base milage in the start, some say that builds your circulatory system, what ever it does you need it. How you train is how you race! So a few days a week push yourself to exhaustionover a deternimed distance, then ride easy he next day, let your body recover. Racing uphill on a 2% grade is very much the exertion of time trialing on a flat course.

The more time trials you do the stronger you will get, I dropped two minutes on ten mile course my first yeat time trialing. You learn to meter your output to favor the favor and weather. If you have a headwind first half you need to push hard against it and work less on the return leg, if you go out slow into a headwind you will never make up the time you lose.

Don't bother about drinking for a ten mile time trial, you won't get dehydrated and it will only slow you down.

Practice the turn around, you can save seconds if you make good turns. That includes braking hard for the turn around.

Sleep well the two nights before race, start hydrating the day before race. Get there early and be thoroughly warmed up.

Use your power to hold high speeds, accelerate fast but not to point you are wasted, learn to meter this.

Learn your body, listen to your breathing, you will learn yor work rate from it.

Learn to relax your upper body while working hard with your legs, people will think your hardly working when you get that right.

Have fun, see you out there.

rand

hansjorgensen
Posts:2

Posted:1/9/2006 10:39:22 PM

No one's wrong; and likewise, no one person is right. All training info represents guidelines; Friel acknowledges this in his book. Unfortunately you need to find your own path, and what works for you.
Experimentation is invaluable; keep good training diaries and see what works for you. "One man's floor is another man's ceiling".
If you are going to be able to work at very high intensities you will need a solid foundation. Here in Southern California that means a high does of endurance, because our weather allows it. Personally, I'm working to increase my base from 150 miles/week, to 300/week. But I need to say use hours as your guide as miles by themselves are meaningless.
Ride your TT bike often but not exclusively, and congrats for an excellent choice of equipment.
Experiment on your warmup; for me it takes about 75 mins for a 20K, and 50-60 mins for a 40K. I'm still learning, but managed 57 mins for 38K at last year's State Championships (only good for 6th here).
Once a week is fine for doing some higher HR work, i.e. threshold or sub-threshold; some will call this stressing the FOG.
If you have access to a power meter use it to determine your optimal cadence, postion, equipment choice, etc., otherwise use HR, but know that HR is highly variable.
I found that I start out too hard so have to control my start or pay a price.
All this assumes that you use aero wheels on that P3, and other equipment such as aero bars, helmet, etc. The TT "formula" has been called 80% physical, 10% equipment, and 10% mental, but I'd say the mental part is more than that. I will also say emphatically, that if you finish a TT and haven't suffered, you've given less than what you need to.
It's a very demanding specialty, not for everyone, but there's a reason it's called "the race of truth". Good luck

mtv8dmarine
Posts:12

Posted:9/12/2008 5:05:51 PM

Posted By rand on 12/24/2005 7:03:45 PM

Such a good question, "How can I train to improve my time time times"? Not being one who has had access to training camps my perspective is self taught from riding miles and time trial racing.

From a conditioning perspective long hard climbs seem closely realted to time trialing. You can sprint yourself to exhaustion in ten seconds no matetter who you are so it becomes how to increase stamina and how to meter the energy over the time trial.

A good base milage in the start, some say that builds your circulatory system, what ever it does you need it. How you train is how you race! So a few days a week push yourself to exhaustionover a deternimed distance, then ride easy he next day, let your body recover. Racing uphill on a 2% grade is very much the exertion of time trialing on a flat course.

The more time trials you do the stronger you will get, I dropped two minutes on ten mile course my first yeat time trialing. You learn to meter your output to favor the favor and weather. If you have a headwind first half you need to push hard against it and work less on the return leg, if you go out slow into a headwind you will never make up the time you lose.

Don't bother about drinking for a ten mile time trial, you won't get dehydrated and it will only slow you down.

Practice the turn around, you can save seconds if you make good turns. That includes braking hard for the turn around.

Sleep well the two nights before race, start hydrating the day before race. Get there early and be thoroughly warmed up.

Use your power to hold high speeds, accelerate fast but not to point you are wasted, learn to meter this.

Learn your body, listen to your breathing, you will learn yor work rate from it.

Learn to relax your upper body while working hard with your legs, people will think your hardly working when you get that right.

Have fun, see you out there.

rand

I also am new to TTing. I've got 4 races under my belt. 2 Triathlon bike portions (relay team) and 2 TTs. Both TTs were out in Piru. My first event I was nervous, breathing heavy at the start line and effectively blew myself up by the turn around. Finished 32:45. My second time out (last weekend) my breathing was calm at the start line and I metered my pace to the half way point. I preplanned the route in my head and knew I would push increasingly harder as the return section became shorter and shorter. I finished 31:18 and took 2nd in Cat 5.

I've been riding for a year and a half now and do consider myself in good cardio and physical shape for the bike. I ride the Santa Ana River Trail like the dickens and have no problem completing 40 miles in 1:50 (albeit maxed out on everything in the end) and 60 miles in about 2:55. 80 miles I can do in 3:58. I'm going out to Tucson to participate in the El Tour de Tucson in November. So afterward, my goals become focused on shorter distances more during the week and the longer rides on Saturdays. I purchased the Carmichael Training TT DVD and will be doing this once a week. I really would like to hit that magic 30 minute mark.

I currently ride 26 miles Tuesday and Thursday and do the DVD Monday. Saturday is usually a 40-60 mile hard ride out on the river trail. Is this sufficient and appropriate work to maximize my potential on 20k TTs? Or is there something I could introduce into the weekly schedule that would help more? Or am I ok with what I'm doing now?

Turnarounds are something I know I need to work on getting more comfortable with.

Any thoughts would be appreciated. Even if it's just a confirmation.

Thanks!

Oh, I'm 6', weigh 184 lbs and am 30 years old.

My blog:
http://scottslove2cycle.blogspot.com/

jstevenson
Posts:17

Posted:9/14/2008 5:09:11 PM
I think you're on the right track. I've never done the Carmichael DVD's but I would guess that its a good supplement to your base miles to help you prep for the races. And sounds like you've learned one of the biggest lessons already. Don't start out too hard!

mtv8dmarine
Posts:12

Posted:9/14/2008 5:30:03 PM

Posted By jstevenson on 9/14/2008 5:09:11 PM

I think you're on the right track. I've never done the Carmichael DVD's but I would guess that its a good supplement to your base miles to help you prep for the races.

And sounds like you've learned one of the biggest lessons already. Don't start out too hard!

It only takes one time to learn that! Now, a change in venue may prove that I learn that lesson again before I can better meter output for each different race. Santiago Cyn will obviously require a different start than Piru or FI so we'll see.

Glad to see that I'm at least pointed in the right direction with regards to training.

Thanks!

My blog:
http://scottslove2cycle.blogspot.com/

You are not authorized to post a reply.

ActiveForums 2.2