QUESTION: In a report I saw, five different interval programs were studied, ranging from 4 8-minute intervals at race pace with one-minute recoveries to 12 30-second hard intervals with long recoveries. The conclusion suggests using the 30-second interval program in the final three-week tapering period before a time trial. This approach is unique compared to the standard … [Read more...] about What’s the Best Interval Training for Time Trials?
QUESTION: My big goal this season is the cycling portion of a triathlon relay. The 55-mile (90-km) course is fairly hilly. I've never done a time trial longer than 15 miles. What type of training should I do? -- Dave R. ROAD BIKE RIDER REPLIES: Preparation for a long time trial differs from training for the traditional TT distances (20K and 40K) in a couple of … [Read more...] about How Do I Train for a Long Time Trial?
Question: I've been unable to follow my regular training schedule because of work. In fact, I've done nothing but easy rides for two months. A friend talked me into racing a time trial next week. How can I get ready? -- Brenda N. RBR Replies: I'm afraid there isn't much physical progress you can make in one week. Exercise physiologists (and experience) say that it takes … [Read more...] about Can I Train for a Time Trial in One Week?
By Coach Fred Matheny In time trialing, the most important aspect of aerodynamics is rider position, not the aero qualities of the bike. Teardrop-shaped down tubes and seatposts make a difference, but it isn’t significant compared to your furiously pumping legs and wind-catching chest. As a result, a road bike fitted with aero bars and set up so the rider is in an optimum … [Read more...] about Time Trialing on Your Road Bike, Part 2
Question: I'm 73 and aiming for the 5K time trial at the Texas Senior Games in 10 weeks. I wasn't happy with my qualification time even though I was doing 3 or 4 time trials of 5K each in training. What type of workout will increase my speed for this short but very intense TT? -- John H. Coach Fred Matheny Replies: As you note, a 5-km (3.1-mile) time trial emphasizes speed. … [Read more...] about What’s the Key to a Fast, Short, Under 10K Time Trial on a Bike?