TT help
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Thread: TT help

  1. #1
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    TT help

    So, I want my KOM back.... how do I do dat?

    10mph avg uphill TT of 5 minutes, 285 ft elevation delta.

    On the way there I did a couple of 90% 20 second efforts and about 20 min transit to the area.

    Would I be better to do a
    couple of 100% efforts for say 30 seconds/5 min separation/10 min cooldown to climb or what?
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  2. #2
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    wait for a tailwind?

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    Personally, I wouldn't do any all out efforts - I would do a couple openers of 30 seconds to a minute at the intensity you think you will average on the segment. I would do the last opener a few minutes before getting to the start.
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    I did wait for a tailwind, but it wasn't as predicted and it was swirling.
    I need 18 more seconds in a 5 min effort, I bested my previous KOM by 12 seconds.

    thks for advice, I'm thinking it's almost beyond my ablity, but I got 2 more months to get it done. I'm a little over trained right now, so I'm thinking with a cutback in overall workload, I may be able to improve my peak power for 5 min efforts.
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  5. #5
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    you can probably make up part of that 18 seconds by digging deeper - from my experience anyway. My best results are chasing people faster than me because I dig deeper.

    1. Couple other suggestions - Out of the saddle in the drops hammering till you think you are going to die the last 30 seconds of the segment uses a different energy system obviously.

    2. Also don't shift unless you absolutely have to - shifting regardless of how fast you do it will lose time because power to the wheel always drops some.

    3. Definitely drop the training load before had to hit it fresh, plan a taper.

    4. Top off your blood sugar 15 minutes before the attack with a gel etc.
    Gravel Rocks

    Trek Domane
    Niner RLT9 (Gravel Bike)
    BH G7 Disc
    Trek Crockett

  6. #6
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    If you're not already doing a pretty long warm-up that may help. This varies greatly with different individuals but I find that a minimum of 30-40 minutes of very easy riding works best for me. Follow this with a couple openers and then hit it.

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    Quote Originally Posted by Srode View Post
    you can probably make up part of that 18 seconds by digging deeper - from my experience anyway. My best results are chasing people faster than me because I dig deeper.
    I went pretty deep, standing the last 100 yds which is pretty steep at the end of the effort. I also stood for about 1/4 mile or so mid ride.
    I think I'll try that 30 min/gel thing. Sometimes on a ride I do some jumps in the pack and think I'm done, but 10 min later, I'm back looking for the front again. But ... I'm not saying I'm an animal, just with my group.
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