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Title: Training for time trials Post by: DHR Alwyn on August 01, 2008, 20:10:59 PM I know there are secretly a few roadies on here and to get me quicker for downhill and triathlon i've decided to start doing some time trials. 10mile, 15mile and 25mile. So can I have some advice on how to train on the road bike, and how to get my times quicker.
Title: Re: Training for time trials Post by: joeturnerrfx on August 01, 2008, 20:20:43 PM ride as often as possible .. and time your self over the distances , then set your self target times , you will soon be knocking time off and getting fitter/faster .
and try to avoid the cars :D joe Title: Re: Training for time trials Post by: DHR Alwyn on August 01, 2008, 20:27:13 PM Yeah I almost got hit by an arse today, some woman in a 4x4 who opened her door as I was going down the road. Should I do long middle heart rate rides, or short high heart rate rides max effort?
Title: Re: Training for time trials Post by: .a on August 01, 2008, 23:10:25 PM Yeah I almost got hit by an arse today, some woman in a 4x4 who opened her door as I was going down the road. Should I do long middle heart rate rides, or short high heart rate rides max effort? Mix it up. Do some long steady rides, and some shorter, more intense ones. Try not to get into the habit of doing the same ride day in day out, or you'll adapt to it quickly and reach a plateau. Another thing worth varying is your cadence. Have some 'spinning' days, where you ride at a higher than normal cadence. Also worth considering is some sort of high intensity interval training ride (google HIIT for better information :P). Incorporate a number of maximum effort sprints into your rides, followed by low effort recovery periods. It's easiest to do this on an exercise bike, but by no means essential. Title: Re: Training for time trials Post by: PO!N7 on August 02, 2008, 21:39:29 PM Should I do long middle heart rate rides, or short high heart rate rides max effort? it depends on what you want to improve, be it anarobic fitness or aerobic fitness.... personally id concentrate on both you mentioned. Title: Re: Training for time trials Post by: kdub on August 02, 2008, 22:01:26 PM Hey Alwyn, i used to do time trials when i lived up in Essex, would love to get into them down here so lets find out where our nearest ones are & give them a go together.
Title: Re: Training for time trials Post by: DHR Alwyn on August 03, 2008, 14:58:32 PM There are lots near Alton on the A31? Between Farnham and Bentley. Others near farnham, but Im going to be doing the bentley ones. It should be a laugh.
Title: Re: Training for time trials Post by: sammie on August 03, 2008, 15:03:14 PM Il be on the bridge with ma air horn buddy!
The a31 is quite hard, looks easy but its so open the wind really slows you down coming back up from farnham. Title: Re: Training for time trials Post by: Trail_Rat on August 03, 2008, 19:03:51 PM learn to push a big ring ....all the great "testers" do ;)
it seriously helps ... im a big ring masher when im testing and ive got a pb of 22.09 for the 10 miles (on a sub 600 quid non aero bike) in that race the winning time was 20.35 though :( the year before i span woosie gears and got a 25 + but thats not to say all your rides should be mashed ..... a good mix as if its a hilly course you still need to be able to spin .... |