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    Challenge session 4: 20km TT 5th September 2010

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    Paul F
    Coach

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    Join date : 2009-11-02

    Challenge session 4: 20km TT 5th September 2010

    Post by Paul F on Mon Aug 02, 2010 8:27 am

    G'day everyone,

    The next 20km TT will happen on the first Sunday in September.

    Now would be a good time to look at your previous results. Look at the speed you can hold and think about setting up some intervals at intensities that have yourself sitting just above those speeds. You can start with blocks of 5min and each week add on 2-3 mins onto those intervals. Make sure though you keep the efforts just above your current speed for 20km. Another option is to just do the intervals at or just higher than your av hr for the 20km TT result. Aim for about 20-25min of total work and build up to about 30-35min of total work. keep your work to rest ratio at 1:1 or 2:1, your choice. Aim for about 2 of these interval based sessions each week and try to do them on a course that will be similar to the one you do your TT on.

    Also right down a goal AND even look at someone else result on here that might be just faster than yourself and make that your goal.

    This is my plan

    My next TT will be back at Champion lakes I did a 29:30 there and had an av sp of 40.8kph. So my goal on that course will be to ride under 29min, maybe even aim for a 28:30 depending on how motivated I am.

    So this week I'll do 4-5 x 5min efforts and I'll aim to hold about 42-43kph for each interval. The important thing is to make sure I can hold 42-43kph on that last interval. So the first 2-3 efforts should be highly attainable. I'll keep my rest intervals at 3min.

    The following week I'll aim for 4-5 x 8min efforts at the same speed, with the same RI.

    The week after that I'll aim for 3 x 10min efforts at the same speed, with a shorter RI of 2min.

    Remember to not do TOO much total work, these sorts of effort are V02max efforts which will have you working above threshold, so expect to feel lots of lactic acid. This will result in developing fatigue quickly, so the important factor in these efforts is the quality, not the quantity.

    Good luck

    Hope it helps

    fluro


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    Paul F
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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Paul F on Mon Sep 06, 2010 2:45 pm

    G'day everyone,

    I did my 20km TT last weekend. I'm stoked with the result.

    I'm currently training for the Tour of Bright and this is a 3 stage race in two day. ie 90km ride saturday morning, followed by a 15km TT in the afternoon than another 70-80km ride on Sunday, really hilly.

    So decided to have a trial run last weekend with a Hilly hard ride on Saturday to be back up with the 20km TT the following day

    Here is my ride from saturday
    Rode 100km on saturday (av hr 139bpm, mid zone 2)) which included a
    10km climb at FTeffort with V02 effort in the last 2km
    5km climb at FT effort
    10km climb at FT effort and V02 in the last 2km
    saturday 100km Hill ride
    av sp was still over 30kph

    I then headed out to Champion Lakes the following day for a 20km TT my previous result was (29:27). The goal this morning was to get within 2minutes of that result, I was close and ended up doing 29:33, in fact I was stoked. I negative split each 5km lap, and the first lap was the hardest, glutes and hammies were really tight and sore and it took a good 5-8km to get going. My HR was around 8-9bpm lower than normal probably due to fatigue but I thought my RPE was okay (in the right zone)

    20km TT Champion Lakes

    feedback guys will be much appreciated.

    I'm a happy little camper at the moment and feeling very strong on the bike, especially after losing 5kg.

    have just put together a new training plan for the TOB and the results have been excellent thus far.

    fluro
    P.S Thanks Mick for the tip Re: cadence, it helped
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    Matt C

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    Join date : 2009-11-23

    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Matt C on Tue Sep 07, 2010 4:38 am

    Mick.. matt same thing hey Razz

    nice job.. i think the steady cadence uptrend is interesting!
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    Paul F
    Coach

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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Paul F on Tue Sep 07, 2010 5:07 am

    G'day Matt,

    I had to actually keep reminding myself to keep the cadence up or shift to an easier gear.

    it's not natural floating around 95-100rpm yet, but it did feel good.

    fluro
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    Ryan T

    Posts : 14
    Join date : 2009-11-09
    Age : 43
    Location : Brisbane

    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Ryan T on Fri Sep 17, 2010 9:49 am

    I decided to do another TT last weekend to see if I had lost much fitness as I have not been training much at all. I decided that the results are pretty incomparable as I am using a different course and a different bike.

    http://connect.garmin.com/activity/48439889

    I didn't much like the Cycos TT course it is bloody boring and quite rough, busy with traffic. Went about 3 minutes slower than my initial TT fromthe Muzz crit track.

    Meanwhile I decided to reattempt the TT at Muzz so did it today and went about 90 secs faster but managed to push my HR up higher. I wanted to use this as a proxy for a Friel LTHR test by using the avg HR for the last 20mins (161) as my LTHR. Is this viable?

    http://connect.garmin.com/activity/49315734

    I think the one thing I have got from these is that pacing is important.. oh and that I need to start doing some strength intervals again..
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    Paul F
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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Paul F on Fri Sep 17, 2010 12:29 pm

    Ryan T wrote:I decided to do another TT last weekend to see if I had lost much fitness as I have not been training much at all. I decided that the results are pretty incomparable as I am using a different course and a different bike.

    http://connect.garmin.com/activity/48439889

    I didn't much like the Cycos TT course it is bloody boring and quite rough, busy with traffic. Went about 3 minutes slower than my initial TT fromthe Muzz crit track.

    Meanwhile I decided to reattempt the TT at Muzz so did it today and went about 90 secs faster but managed to push my HR up higher. I wanted to use this as a proxy for a Friel LTHR test by using the avg HR for the last 20mins (161) as my LTHR. Is this viable?

    http://connect.garmin.com/activity/49315734

    I think the one thing I have got from these is that pacing is important.. oh and that I need to start doing some strength intervals again..

    G'day Ryan,

    I think your LTHR will be higher than that and closer to 165bpm. Mainly because your max HR was 170bpm but more importantly have a look at your HR profile from the 27min mark and onwards. You level out around 165-167bpm before your final kick home.

    Your cadence profile shows a declining pattern, not sure whats going on there?? Would be interested to hear what other think.

    Like you said pacing is critical, and I think you have executed this TT pretty well, I would put this down as a mid zone 4 effort. Very close to FT but more than likely just under. You'll find over time, you'll develop the skill to understand where your redline is (FTeffort) and you'll be able to push that envelope more and more.


    Remember too your doing these solo, wait till you register and do one of these as part of a race with other people around you, you'll push much higher and take more risks.

    In summary, I'd be locking and loading your FTHR at 165bpm for now. That would put your FTHR for the run at around 173-175bpm, does that sound about right??

    Hope it helps

    Fluro

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    Dave Tyno

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    Location : Brisbane

    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Dave Tyno on Fri Sep 17, 2010 3:14 pm

    Ryan T wrote:

    I didn't much like the Cycos TT course it is bloody boring and quite rough
    I think that's part of the reason AP picked it.
    It'll prepare you for any IM/HIM bike course.
    Boring & rough describes Callapso Bay for sure. Smile
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    Ryan T

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    Join date : 2009-11-09
    Age : 43
    Location : Brisbane

    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Ryan T on Sat Sep 18, 2010 6:10 am

    Paul, Thanks a lot for the information! It is great to have you on hand to analyse these results as I have no clue!! lol!

    Dave, regardng the Walloon TT, I agree, I think it would be of massive value to do multiple laps out there if only for mental training for the long stuff. I will definitely make use of it again at some stage just not if I am trying to do an all out 20km...
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    Matt C

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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Matt C on Sun Sep 19, 2010 10:59 am



    TT training 5 on 1 off
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    Matt C

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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Matt C on Sun Sep 19, 2010 11:00 am

    40k ITT states

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    Matt C

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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Matt C on Sun Sep 19, 2010 11:00 am

    Something a little different was the 80k State Team Time Trial.

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    Paul F
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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Paul F on Sun Sep 19, 2010 11:25 am

    G'day matt,

    What was your time for the 40km TT??

    Can't read the graph very well.

    I have a 40km TT coming up soon too, may make that the next challenge, I'll need look on the ATTA website.

    Paul
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    Alex R
    **MicroMan World Record Holder**

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    Re: Challenge session 4: 20km TT 5th September 2010

    Post by Alex R on Sun Sep 19, 2010 12:50 pm

    Nice one Matt. Clearer graphs would be rad.

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