Training for a 40k TT
Hey team,
For a variety of medical reasons, I suspect it will be a while before I return to running. To keep my motivation up, I'm thinking of training for a 40km TT and trying to get a really fast time.
Does anyone have thoughts on a training plan or know where there are some good training plans on line for a serious build on the bike?
I'm also thinking of registering for an "omnium" in June that has a 20km TT, a circuit race and then a road race. However, since I have never done a bike race I would be cat 5 and the road race would be pretty short distance. You need to be cat 2 to get to the 90 mile distance in that event.
Cheers, Matt
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they also have a medium volume and high volume plan
I just completed the 8 weeks of the low volume plan that I hacked by adding the weds/sun wko's from the med volume plan.... great stuff... here check my career
https://www.trainerroad.com/career/knorcmit
Matt as a function of living amongst a small but intensly passionate group of (mostly European w/ a few Aussies and South Africans) cyclists, I've done several cycling only races this year.
As it relates to cycling only races, My one piece of advice would be to race as often as you can within reason. It is an absolute blast. Cycling at high speeds with people whom do not ride together often can prove to be a bit freaky, but the more you race the more natural it becomes.
Curious if you have a date selected for a TT yet? I asked the same question a couple few weeks ago as we have a 40KTT coming up May 22nd near New Orleans. I think you'll find the Trainer Road plans are more alike than our Out Season or Get Faster plans than they are different. FTP type internals on Tuesday and VO2 ish intervals on Thursday. Without worrying about the run, the TR plans may have a little more structure on the weekend rides and depending if you pick the high or medium volume plans they simply add a recovery type ride on Wednesday and/or Friday. I was asking about a potential date because the TR plans are 8 weeks, while the OS plans here are 14 weeks. I don't think you can go wrong with either one.
- A 30k event on June 5
- The Illinois State Championship 40k on June 26
- A 50k 2-person team time trial on July 5
- A Regional Championship 40k on July 17
- The Wisconsin State Championship 40k on August 21 (on the same course as the June 5 30k), but on the tail end of a currently-planned family vacation so unlikely
- A 30k event on Sept 3....might work despite the Labor Day holiday
In the absence of TR's pre-builts wkos, 1VO2, one FTP, one steady state (each 60-90 min), plus a recovery ride and an optional two hour weekend ride ought to do the trick. A little intensity goes a long way, as you know. No more than two of those glycogen depleting sessions per week, but dont't forget the 'easier' stuff to keep all the neuromuscular systems at the same level.
- 8x 5'(1') @ 80% of v02 max (it's the recovery that kills you on that one I'll bet)
- 8x 3'(6')@ vo2 max (I seriously doubt I would ever successfully complete that!)
- 4x10'(2.5') or 4x12'(3') cruise intervals
Looking at the above reminds me of when I trained for a marathon and saw running plans from Daniels and Pfitzinger and Hansons with workouts far from the EN and triathlon norms (e.g. 6x mile repeats with 400m recoveries). So that got me thinking...are there equivalent texts in cycling where I can really get a feel for the various training approaches including specific workouts and how they lay out over a training build?
I've been working w/ a cycling coach since Nov. and it is like a whole new world and language. I can't say I understand everything, but I'm trying to have faith and hope for the best. I'm doing more cycling only races this year including TTs, crits, road races, circuit races and cyclocross. First "big" race is May 7. (I crashed in that one last year so staying upright this time will be a "win") The training does have a "basey" feel to it but also some hard efforts. It is a mix of working all of the systems from endurance to VO2 and in between, not necessarily with increasing FTP as the primary goal, although I imagine the increases would come later in the training when the efforts get harder. Honestly, it has been hard for me to wrap my head around the training philosophy but I'm giving it my all and enjoying it. But I do have a HIM in June so I've had to cut back on the cycling a bit.
Sorry, I think I got a bit off topic, but hope some of my rambling helps.