40K TT Advice

Kane Murphy

Hi all,

I've got no long course events on my calendar this year, but I just noticed a local 40K time trial which takes place May 22.  Any tips or advice on how to best train for this event?  I figure some of you have tried it before.  It's a completely flat out and back course, nothing technical, just lots of hurting I would assume. 

Thanks in advance, Kane

   

 

Derrek Sanks

Kane, if you're familiar with Trainer Road, they have a 40K TT training program. If you already have base fitness, you can start with their Build Phase, which focuses on riding near your FTP for long time periods.

Dino Sarti

I would assume a lot of 20 minute FTP intervals. Build that FTP and you will be faster across all distances.

Tip for you race - Don't come out to hot....

Kane Murphy

Thanks I will check out the Trainer Road plans versus our own OutSeason plans (minus all the running) and probably run some sort of hybrid between the two.  Yep, they both have lots of intervals around FTP. Should be fun, OK well maybe not exactly fun, but it's something to train for. 

thekidduxc

Kane, stick with the outseason or get faster cycling plans. They are designed to make you a faster 40K TT. Sure, the run durability has slightly taken away opportunities for another bike ride or two; but I prefer (n=1) not to lose the running base.

I've done a handful of 49K TTT, 48K pursuit races, 16K TT, etc. I have excelled at these races because of my OS FTP/Vo2Max work. I've even had several people come up and ask me how am I training... what am I doing differently. The majority of these guys are just not interested in putting the work in (24' to 40') of solid 95% to 105% FTP work 2 x week plus a Vo2Max session. They all want to ride socially as a group and somehow get faster as they pull for 3 mins @ 300+ watts and then slide to the rear of the pace line for a 20' recovery.

Kane Murphy

David, Good job earlier today and thanks for the advice.  Pretty sure I am just going to stick with the OS plan and temporarily give up on some of the run durability for the time being while adding an extra ride or two per week.  I witnessed exactly what you describe today on a group/charity ride.  As a group we had a nice average speed, but at the end of the ride I was thinking how much easier it was compared to one of our weekday OS rides.  Time to get back to work.  Thanks again.

thekidduxc

Thx Kane.

Are you riding with power? Just curious.

Kane Murphy

David, yes to riding with power.  Tri bike has a quarq and trainer is a Kickr.  Despite numerous internet posts to the contrary, they both read exactly the same on trainer rides.  Thanks again.