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Joe Hallatschek - Bike TT Training Plan

Joe HallatschekJoe Hallatschek
in Coaching Forum 🧢
RnP - I am on SC Week # 20 with a triathlon this Saturday (10 June). After a rest day (11 June) I am looking for some guidance on what to do in order to be ready for a 10mile Bike Time Trial at Lowes Motor Speedway (think NASCAR) on 21 June.

No injuries and bike is going really well. 

Thanks,

Joe

Comments

  • Coach PatrickCoach Patrick
    @Joe Hallatschek -  good luck this weekend! What are your goals for the TT? And where do you stand with your fitness now in relation to thode goals?
  • Joe HallatschekJoe Hallatschek
    Goal is to win my age group again and post a 27.5mph, which is .4 faster than I did in April, pre BRP bike Camp. I am also 1kg lighter. I have no swim or run objectives since after the TT I close on a new home and spend about a week moving in and then go on a business trip for a week.
  • Coach PatrickCoach Patrick
    @Joe Hallatschek -  traveling at those speeds means you've already done a great deal of work and planning on capturing every possible second. So whatever you did last time, do that again, only better!   :D

     Seriously though, I suggest you were backwards on the race in terms of just how much rest you think you'll need as it is later in your season. You now have camp in more training on your legs, so we have to be mindful of that. 

     Here are my suggestions for you:

    *drop the swim and the run, you don't need them right now and they're not going anywhere anytime soon.

    *If you are already spending tons of time in that TT position, then we want to get you there doing just that. Ride that bike is much as you can. 

    *  with 10 days to go and assuming a three day taper, we really only have a week. Work being what it is, I estimate three quality sessions with easier/recovery spend days on the TT bike on the other days (or off, your choice). 

    #1: 5 x 6 minutes of 60 rpm in zone 3-4 with 4 minutes recovery between each rep. Do these on a moderate, 4-6% climb, seated and in the aero bars. 

    #2: 2 x 20' (2'), The classic, you know the drill here. Aim to have the last five minutes of both intervals be your strongest.

    #3: 6 x 4' (1x') minutes slightly above TT pace/effort at 105-120 rpm. This is a great way to have you prepare for a hard effort, but I making your last effort seem a little harder than what you're going to do on the big day. Keep the recovery short here.

    The taper period is really up to you. A couple rides to break a sweat with a few 30 to 60 second pick ups is all you need. Remember to stay focused on your flexibility and relaxation at higher intensities. Good luck!!

  • Joe HallatschekJoe Hallatschek
    Patrick - excellent!  Will report back!
  • Coach PatrickCoach Patrick
    Go go go!!
  • Joe HallatschekJoe Hallatschek

    Patrick- some feedback.

    Executed the training plan, with the exception of the exception of the 6 X 4' (1'). I substituted 6 X 8'(2') based on the course I used for that workout.

    Went to TT well rested. Conditions were 90 degrees and 80 % humidity at PM at the raceway. So, I basically hammered and hit my LTHR and even max hr plus one, but only managed 25.8mph.  Overall, I placed the same as when I went 27.1mph a few months earlier, so it affected everyone!

    So, no PR, but a very respectable race and thanks for the coaching!

    Joe


  • Coach PatrickCoach Patrick
    @Joe Hallatschek -   Congratulations on the effort! Going that hard in those conditions is insanely difficult. Sounds like next time you might need to use the old pro trick of the pantyhose leg filled with ice down the center of the back of your jersey to keep your cool. I don't know if that has an effect, or if the cold water dripping down on your privates makes you faster. 

    Enjoy some recovery my friend!
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