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Indoor 10K TT Guidance

bkcomiskeybkcomiskey
in Racing Forum 🏎

I am a cold weather peep so this is what i have to do to get my race on in Jan.

I am doing an organized indoor 10K TT Computrainer race with 160+ riders entered on Sunday and am trying to figure out a good pacing strategy.  I want to win the Cat 4 class so need to go sub 15:00.   I did a 15:33 two years ago in pre-EN days.

I have been training with a Computrainer for 1.5 yrs and am in week 7 of the OS.  My average cadence for FTP work is 93-94 but can comfortably hold 97-98. 

My thoughts so far are:

Warm-up with 10' easy and 3x1' at 85% since no need to use up anaerobic energy

First 3' at FTP (270w) and build from there (maybe in 3' blocks)?

Any practical overall target IF for 15' ?  

Thanks. 

Comments

  • Chris M.Chris M.

    I've done a couple of indoor TTs in a computrainer studio with 7 other riders this winter, although they were all about 35 minutes long.  I would have to warm up longer than 13 minutes but that's just me.  I would also do a couple of 30" intervals at or slightly above my FTP to get really ready.

    Based on the fact that we do 20:00 FTP intervals, and 2:30 120% FTP intervals, I might shoot for an overall average for the 15:00 TT of between 1.05 and 1.1.   I would start off with something manageable and go up from there as opposed to going out really hard and being forced to back off.  

    Good luck and let us know how it goes.  

  • Coach PatrickCoach Patrick
    I have found that high cadence is rewarded on the computrainer. I got with a longer warm up (20 mins, with a bunch of 30" pick ups but little else). I would aim for your FTP at like 98 rpms and at half way close your eyes and let the demons do the work. Remember to go higher cadence before each incline and shift just before your icon hits any descent!
  • dhalligandhalligan

    Brian,

    That was nice of Patrick to share the computrainer cadence secret w/ you.  Something he was not nice enough to share with me when we went mano y mano at the event last year. 

    I just looked at my numbers from the last two years of the 10k computrainer ITT I did and both were at 1.06 IF.  I didn't pace them properly, but the results were still good.

    Last year I finished in just under 15' which was 4th OA, we didn't have it separated by Cats.  My indoor FT was 320ish and my five minute splits were 353, 320, 356.

    For me, it's damn near impossible to go out in one of these TTs at your FT for the first 5'.  Too much adrenaline.  However, I went out too fast and suffered in the middle.  The last stretch is just like Partick said, close your eyes and pour it out.  However, another mistake I've made in one of these is I paid too much attention to the computrainer screen and not my own PT.  Looking at the screen is good to know where you're at in regards to your competition, but don't lose focus on your watts, the ones you've been training with all winter since the computrainer watts can vary.  You might look down and see you're not pushing as hard or too hard.

    Good luck.  These events are fun...when they're over. 

    Dave

  • bkcomiskeybkcomiskey
    Great advice guys. I will let you know how I do. Thanks.
  • bkcomiskeybkcomiskey

    I fell short of my sub 15:00 goal and did a 15:46 which was a 23.6mph avg.  The Cat 4 group was a bit stacked and only got 7/16 with the 1st place guy at 15:13.  

    I think I paced well and did not blow up.  Good news was my average power was 300 watts which is an IF of 1.12.  So, hopefully a bump in FTP when I test this week.

  • Paul HoughPaul Hough
    Congrats Brian. I wish they had events like that in Tampa. They sound way cool.
  • dhalligandhalligan

    Great job, Brian.  Cycling groups are always stacked w/ guys on the way up. 

    With a 300 avg power for the race, you should be shooting for 285 on your next test.  Maybe more.

    Good luck.

    Dave

  • Coach PatrickCoach Patrick
    Nice work brian!!!!
  • Chris M.Chris M.

    Way to go Brian!  

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