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Stuart Ashley
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Congrats on the PB. Base miles are important but at the right time of year - generally through the winter and pre-race season. Now we're at the tail end of the race season I concur that your get more results through doing more high intensity work.…
Hello Julian,
Firstly, thank you for the advice, I have read so much about the need to do lots of base miles, I have been doing this and then the odd TT and found my times not really altering that much.... I changed my schedule 4 weeks ago and set…
Hi Stuart, I focus on 10mile TT's. My schedule (fitted in around work/family commitments) generally looks like this:
Sunday: Circa 1hour ride on a road bike at a fairly pleasurable pace - no real requirement to ride any further than 20 miles. I do…
Can anyone advise, when training for a 20k TT how much time/distace per week for example should be spent at above race pace?
The official beatyourpb.com group for time triallists serious about performance
Profile Information
- Sport interested in:
- Cycling
- About Me:
- Married to my wonderful Wife Ettie, 5 kiddies, Christian
- My PB's
- 5k 7:54
10k 16:32
15k 25:33
20K 34:39 - 33:06 (20th Aug)
- My Clubs:
- Never been in a Club
- Website:
- http://www.facewestfitness.com
Comment Wall (2 comments)
- At 9:57am on July 28, 2009,
PB Cycling Editor said…
- Hi Stuart
Got your message "I have recently started time trialing and wanted any good tipd for getting ave speed over 40 kph for a 20k distance. I am currently at around 36kph but improving fast...."
Basic premise is if you want to race at 40kph plus , you need to do a % of training at or over this pace. What this normally entails is doing intervals on a turbo combined with some endurance rides. Two types of interval that work for me are:
Power intervals: warm up - x5 2min intervals (2mins rest in between) at 20%+ of target kph - warm down
Endurance intervals: warm up - x2 to x4 5min intervals (5min rest in between) at or slightly above target race kph - warm down
Joining a local club will generally also lead to good gains - helps to train with faster people and most clubs hold weekly TT's - there's no better way to get faster than to train by racin!
Hope this helps
best wishes
PB Cycling ED
- At 6:25pm on July 26, 2009,
PB Cycling Editor said…
- Hi Stuart
Thanks for joining beat:your:pb. Hope you find our cycling and TT training content useful - and let us know if there's something specific you are looking for.
Best wishes
PB Cycling Ed.
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