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Discussion Starter · #1 ·
howdy - never postred in this forum before - never raced on the road before either

I've agreed to do the bike leg of a relay triathlon in September - I'm signed up to do a 40km on a closed circuit loop

here's the triathlon:
http://www.fun2tri.co.uk/Southcoast-new/index.htm

I put in 60-80 miles per week commuting fixed in heavy urban traffic - I get out when I can for weekend rides (geared and mtb) - but have two small boys and don't have enough time to train "properly" - so what can I do to train for a 40km race? what do I need to think about during a 40km race like this? what can I expect?

thanks
 

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Step 1: Buy some speed. Aero bars will help the most, and take some time to adjust to. Buy some clip-ons for 100 bucks and it will improve your speed dramatically. You can also buy a disc wheel, another kind of deep rim wheel, shoe covers, and a skinsuit. If you only have $100 to spend, get aero bars and skip the rest.

Step 2: Train specifically for the event. It sounds like you have some base mileage in already. Good start. I would immediatly start pouring on the intervals. Do 3 days a week of LT intervals. This is right around the perceived exertion you can sustain for that hour effort. Do 15 minutes on, 5-10 minutes off. Do a set of 2-3 of these, 2-3 times a week. Your second three week period should be 20 minute intervals. Put some easy days in between, if possible. Make the easy days really easy, your commute should be perfect recovery ride distance.

Step 3: Rest. After three hard weeks, take a week off. Just do the easy commute. The final week before your event, taper. Cut your interval time in half and add in some more easy miles.

If possible, get some more miles in on the weekends. Any way you can sneak out for 3-4 hours of tempo riding a couple times? It would help as well.

Silas
 

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It's a triathlon..

M.J. said:
howdy - never postred in this forum before - never raced on the road before either

I've agreed to do the bike leg of a relay triathlon in September - I'm signed up to do a 40km on a closed circuit loop

here's the triathlon:
http://www.fun2tri.co.uk/Southcoast-new/index.htm

I put in 60-80 miles per week commuting fixed in heavy urban traffic - I get out when I can for weekend rides (geared and mtb) - but have two small boys and don't have enough time to train "properly" - so what can I do to train for a 40km race? what do I need to think about during a 40km race like this? what can I expect?

thanks
I wouldn't worry about it too much, just go out and have some fun doing it. That's what this really sounds like to me. Just a group of friends getting together to compete at something. It's cool...

If you want to get a little faster, do the things Silas recommended, or just go out and ride it.
 

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General points

There are two obvious aspects to doing time trials. Training and the event itself. There are three key training points: 1) Do 3-5 minute intervals at speeds above what you want to do in the TT, with 2-3 minute recoveries in between. Depending on your current fitness and desire, do as many as 5 intervals, twice a week with at least a day off (recovery rides) in between . You might also do a couple of 10-15 minute intervals (5 minute recovery) as well. 2) Have a good base of mileage before actually doing a TT (500-1,000 miles). The amount would vary with TT distance and your general fitness and cycling experience, but the longer the planned event, the more base mileage you should have to both perform well and more importantly, avoid injury. 3) Work on your position. Get as low as possible on the bike while still being able to breath well. Hold that position for long periods. If you're going to use aero bars, practice with them. And practice your turnarounds.

For the event itself, there are a whole bunch of little points which, when added together can both improve your time and make the TT a more "enjoyable" ride. Be well fed and well hydrated, with a good carbo intake the day before and the day of the event. If its an evening ride, snack & sip through the afternoon. Some caffeine 30-60 minutes before the ride doesn't hurt. Be well warmed up - the saying is the shorter the TT, the longer you should warm up. A 10 mile ride to warm up for a 10 mile TT is good. Shortly before your start, do a couple of "jumps" up to maximum effort for 1/4-1/2 mile to get your body ready for a fast start. Arrive at the line sweating, but not out of breath, and ready for a rapid acceleration up to TT speed. Try to get to your maximum sustainable effort ASAP (remember, you're already warmed up). If your legs seem like they are the limit to going faster, shift to a lower gear. If your lungs seem like your limit, shift to a higher gear. Get into your best aero position and stay there. For the turnaround, hold your speed as long as possible, jam the brakes and bank the turn faster than you think you can go. Forget this business about sprinting for the finish - you should have nothing left to sprint with. Around here, the finish of a TT is described as "notfarfrompukin" if you get my point.
 

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Discussion Starter · #5 ·
thanks guys - all thoughts and comments welcomed - it's not a terribly serious event but thought I'd get some tips in - it never hurts to occassionally add a bit of focus to a ride and "justify" a bit of extra riding for me
 
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