Question: I've changed my time trial training program over several seasons to no avail. My lactate threshold has increased to 92 percent of my max heart rate, but my power output at that intensity isn't greater. What kind of workouts would you recommend? -- John W. Coach Fred Matheny Replies: Thanks for a great question. We're pleased to be getting a lot of sophisticated … [Read more...] about What’s the Best Time Trial Training?
Time Trialing
Is There an Alternative to Low-Cadence Intervals?
Question: Most coaches suggest low-cadence, big-gear workouts to improve leg strength for time trials. They say this is the way to convert the leg strength gained in the gym to cycling power. But because of knee problems, I spin moderate gears at about 100 rpm. Is there an alternative to low-cadence workouts? -- Steve V. Coach Fred Matheny Replies: I'm not sure there is, … [Read more...] about Is There an Alternative to Low-Cadence Intervals?
What’s the Key to a Fast, Short, Under 10K Time Trial on a Bike?
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?
Is This Time Trial Training too Tough?
Question: I'm training for the World Senior Games 40-km time trial in October. My two critical weekly workouts are intervals descending from 7 minutes down to 1 minute, each done harder than the previous one. I also do a pyramid workout featuring 4x2 minutes at 90% of max heart rate, 12x1 minute at 92%, and 12x30-second sprints. In mid July, I'll begin doing 3-minute … [Read more...] about Is This Time Trial Training too Tough?
Can I Go Fast for 40K and 100 Miles?
Question: I'm a 49-year-old cyclist who enjoys riding centuries at a 5-hour pace. But I also like to time trial and want to break the hour for 40K next season. Can I train successfully for fast time trials AND fast centuries? -- Aaro H. Coach Fred Matheny Replies: Yes. You can do it if you work on speed as well as endurance. Training for long rides like centuries gives … [Read more...] about Can I Go Fast for 40K and 100 Miles?