TT training plans

TT training plans

Postby CCS » 22 Sep 2014 09:41

Does anyone have any good links for training plans for TT-ing.
Obviously, I already have Trainer Road's rather excellent 40km plans, but there are moves afoot for a few longer things next year, and I am just pondering plans.
The interweb seems to be awash with Triathlon training plans, but haven't found a lot for TTs (and though I an a bit incapable of following a proper plan, it's at least useful to look at others for inspiration).
Thanks!
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Re: TT training plans

Postby Worrying Will » 22 Sep 2014 09:55

I don't but what about speaking to Lynee. I am sure she would help and that's here area of expertise.
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Re: TT training plans

Postby Jack Hughes » 22 Sep 2014 12:53

Even the cycling ones are more oriented towards more general cycling (road races etc)

Mr Topham's book is probably a good resource.

There maybe something on the team swift website.

However, TT is relatively simple

Aero dynamics
Steady state power.


So anything that improves those:

- What you need to hold a position
- lots of intervals/intensity
- practice through doing TTs
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Re: TT training plans

Postby Ewan » 22 Sep 2014 14:29

These all look pricey for what they are but: https://home.trainingpeaks.com/training ... ity/page/1

Also if you are looking for specific workouts you could just take the bike workouts from any of the Oly/HIM training schedules.

Also, buy a power-meter.
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Re: TT training plans

Postby CCS » 22 Sep 2014 14:59

Ewan, I did see those - but as you say, pricey... and part of me figures that if I need to fork out, I might be better getting some coaching rather than something generic. I was sort of hoping that the interweb might be littered with free plans to give me some ideas like you find for triathlon.

Ewan wrote:Also, buy a power-meter.

I know.... I know.... :lol: going to head up to Bridgtown soon for an off season bike fit, and will have a chat to MTB on the subject. Suspect that this would be a better investment that a plan?
Anyone want to buy a kidney (or other well used vital organ) to fund the purchase?

I guess my main doubt is around what sort of training I need to do if I want to try a 100 (bearing in mind that I have never ridden that far). Do I just try and build in some longer endurance rides over the winter, and keep with my usual interval sessions of an hour or so? Do I need to get used to riding longer distances at pace (or substitute in more hills to compensate)? Do I need to bike more than 2 or 3 times per week (suspect the answer is yes... more time in the man shed will be involved I guess... in which case, DVD recommendations are also welcome)?
Suddenly feeling rather clueless... autumn and old age must be approaching...
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Re: TT training plans

Postby scibby » 22 Sep 2014 16:13

How come you're thinking of the 100?


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Re: TT training plans

Postby Ewan » 22 Sep 2014 16:16

One thing I noticed about the few coached rides I had pre-Challenge henley is that I had exactly zero rides where the brief was to just go out easy and pootle for 100+km. All rides had some kind of purpose and there were several long interval sessions at various zones of RPE (didn't have the power meter then).

I've not sorted out what I'll be doing in the run up to IM Wales, but I'll be using the same coach and I suspect there'll be more of those same long interval sessions. Definately hoping to do a 100mile TT as prep too :-)
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Re: TT training plans

Postby Ewan » 22 Sep 2014 16:20

I've not gone through the detail, but a 2 min search revealed workouts like these from last year's CH Henley plan.

Warm Up:
20 minutes of easy riding (L1-L2).
9 min as: 10 seconds standing, 10 seconds seated at your own pace, 1 minute recovery.
2 min at L3
2 min at L4
2 min at L5
2 min at L2
-
2 min at L3
2 min at L4
2 min at L5
2 min at L2
-
15 mins Easy spinning as require (L1)
---------------
Main Set:
2x (30 min recovery between each main interval)
-
4x20 mins as:
20 mins below race effort
20 mins at race effot
20 mins above race effort
20 mins at race effort
---------------
Cool Down:
20 minutes at L1


Warm Up:
15 minutes of easy riding (L1-L2).
4 min as 10 seconds standing, 10 seconds seated at your own pace
2 min at L3
2 min at L4
2 min at L5
2 min at L2
-
2 min at L3
2 min at L4
2 min at L5
2 min at L2
-
10 mins Easy spinning as require (L1)
---------------
Main Set:
4x50mins at race effort with a 10 minute recovery at L1.
---------------
Cool Down:
15 minutes at L1
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Re: TT training plans

Postby CCS » 22 Sep 2014 16:32

scibby wrote:How come you're thinking of the 100?


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Thought I should have a go at BBAR before I get too old - so need to ride 100 at least once in my life...
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Re: TT training plans

Postby Jack Hughes » 22 Sep 2014 17:01

CCS wrote:
scibby wrote:How come you're thinking of the 100?


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Thought I should have a go at BBAR before I get too old - so need to ride 100 at least once in my life...


Someone would have had a top 15 nationally finish, if they had done one this year. And that is without a campaign specifically targetting "fast" 25 and 50 and 100 events.

A top 10 BBAR target would be a not unreasonable one next year :)
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