Time Trials are Wicked Fresh
Wednesday, May 14, 2008 at 9:22PM Remember how people say that you should do hard workouts and easy workouts? If you want a hard workout, check THIS out:
My local bike club holds summer time trials every Wednesday night. It's 20K (12.4 miles) of all-out, break-your-freakin'-cranks, kill-yourself-because-it's-only-20k racing. Riders are sent out at one minute intervals, slowest first, fastest last.
My fitness testing at Trivantage last year put my MAX heart rate on the bike in the low 170's. I cracked that glass ceiling at my first TT last week. I hit that with about 10 minutes to go and maxed out at 176 bpm. It was the hardest I'd ridden in a long time. I'd call that a hard workout.
I showed up today, sore as hell again (ah, the woes of a triathlete) and the crowd had tripled. A Kona contender was there along with even more roadie geeks. I didn't go any faster, but my HR maxed out at 179, averaging at 171. I was averaging last year's max for 33 minutes!
Here's my strategy - ride the time trials every week as my hard bike workout, everything else on the bike is base mileage. The motivation of the crowd, trying to beat people, trying to catch the guy in front of you and not get caught from behind... that's hard core. If you got time trials in your neck of the woods, you should check them out!
At some point, my stars will line up and I won't be completely fatigued and sore at the starting line from all the other running training I do. I'm guessing I can up my average speed by at least 1 mph. Ah, goals.
Reader Comments (24)
Dude I'm with you on that. I've been doing a same thing with my local bike club. I do my long rides on the weekends to get the distance and the base mileage for my tri's and once a week I will go and ride with the Race Team from the bike shop. For me it's like track work on the bike. My goal is to hang with the race team for as long as I can to help improve my speed. Which is cool because the race team doesn't mine the newbies coming out to ride with them because they like to see if and when they can drop them on the ride.
Time trials are wicked awesome...the bike club that ran one here last year hasn't stepped up yet this year - they usually run one per month. One a week would be killer!
Yup, my tri club does them too .... wed night as well...WOAH NELLY, COINCIDENCE?
Anyway, it makes sense...you do intervals to run faster, speed drills to swim faster, why not do TT's to bike faster?
A higher heart rate means you are less fit than last year. You probably knew that since you were training like crazy last year. But just wanted to throw it out there so there is no confusion. A lower heart rate for the same or greater power is a sign of fitness.
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