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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
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
