ASK COACH FRED

Why Should a Fitness Rider Do Training Time Trials?

Question:

In the past, I’ve heard you recommend short time trials to improve racing ability and as a way to gauge improvement. But I'm a fitness rider and don't race. Is there any reason I should do these time trials? -- Nando R.

Coach Fred Matheny Replies:

Time trialing isn't just for racers. In fact, it's the racing skill most often used in non-competitive situations.

Here's why you should consider including a 5- to 10-mile effort at time trial intensity every week or two:

  • Steady, intense effort is a powerful producer of fitness. Riding at 85-90% of your maximum heart rate for 15-30 minutes will spike your fitness for tours, centuries and weekend group rides.
  • Time trial speed is practical speed. Five miles from home with a thunderstorm bearing down? Time trial to safety before the deluge hits. Suppose you get delayed by a puncture on your evening commute or fitness ride. The ability to ride hard and fast will get you home before the sun sets.
  • A weekly time trial varies your training. Sure, moderately paced rides are enjoyable and not too demanding. But a steady diet of steady riding can bore you and your body. Schedule a weekly effort against the clock and you'll have something to get excited about. Before long, you'll notice your cruising speed is creeping up, too.
  • Time trialing improves climbing ability. They're both continuous, strenuous efforts that reward pacing and concentration. That's why climbing and time trialing are mutually beneficial. Doing one helps the other.

Comment


Great Premium Member Give-Back

For new, and renewing, Premium Members, we’ll kick in One Free eArticle of Your Choice. That’s a rebate, in effect, of $4.99 off the annual $24.99 membership. You can choose from among any of our 70 individual eArticles (bundles are excluded). Click to see the entire array: http://www.roadbikerider.com/all-earticles.

Of course, you’ll also get all the other great benefits we’ve pulled together for you, including discounts on all our eArticles and eBooks, great cycling product discounts, access to our full treasure trove of searchable content and, when you can’t find what you’re looking for, the Ask RBR a Question feature – which allows Premium Members to ask our experts directly; we’ll tap our network to find your answer.

Here’s how it works: Your receipt (emailed to you after purchasing your Premium Membership) is your coupon. Just hit Reply on that email and write in the title of the eArticle you’d like. I’ll drop it in your Downloads folder in your RBR account. (If you can’t find your receipt, just let me know. I’m happy to help you out.)

Click to learn more about the Tailwind Nutrition Endurance Fuel!
view counter
Click to see details and to purchase the HubBub Helmet Mirror!
view counter
Click to learn more about Freewheeling Adventures Bicycle Tours!
view counter
Visit BicycleGifts.com for Great Cycling Gifts and Gear!
view counter
Click to learn more about the LifeBEAM Helmet with Built-In Heart Rate Sensor!
view counter

view counter