Help me go faster

[e-rider]

OK, I've tried TTing this year and I'm not having too much success so far.

I've got a '10' coming up in 10 days - how can I significantly improve my 28 minute time?

I've already fitted clip-on tri bars and put my bars as low as possible.

Someone said I should tape up the holes in my helmet - will this help, and how many seconds would I save?

Is an empty bottle more aero than no bottle at all?

 

[Rob3rt]

(This comes form someone who doesnt TT - I set my bike up according to Will's advice based on photo's of my possition and a few guides then got wiped out by a car and wrote off the idea of racing this season despite no major injuries)

Dont just lower the bars as much as possible. This will close your hip angle and sap away at your power output making you have to work really hard, hence counteracting your super aero possition.

You need to rotate your entire body around the hip (the riding possition shouod be almost the same as normal road possition but rotated forward). So push your hips forward, get the saddle forward further over the BB (and up a little to compensate) ride on the nose of the saddle, possibly even tilt the nose down a little).

If you get a photo of you in aero possition, side on. Draw a line, ankle to hip, hip to shoulder and shoulder to elbow, the point where all lines intercept should be roughtly right angles.


Tight jersey will also help.Taping up the front holes in your helmet might help a bit, you could keep the back ones open to tip water into to cool yourself off.

 

[e-rider]

I have also put the saddle forward (using a thomson setback in forward position) and up a little.

I think riding position is OK - I need more help to gain some seconds; I'd like to get under 26 minutes really. Perhaps some training tips or pacing tips (I have limited time available for training though)

 

[Rob3rt]

I have also put the saddle forward (using a thomson setback in forward position) and up a little.

I think riding position is OK - I need more help to gain some seconds; I'd like to get under 26 minutes really. Perhaps some training tips or pacing tip (I have limited time available for training though)

Give me a moment............. did pm's get transfered over when forum changed? If they did I have some training advice from Bill Gates in my inbox

edit - hope this is relevant

Quoted from Bill Gates,

You should train your LT (Lactate Threshold), which is a level of effort equal to about 90% of max effort. You do this by getting your HR into the LT range for around 20 minutes. This is the most trainable thing you can do for an athlete’s endurance and speed.

Warm up 15 minutes, 2 x 20 minutes with a minimum of 5 mins between sets @ 85-95% MHR. Ensure that the first set is on the low side of effort. Completing the sets is the importance with this training routine.

Also your moderate rides you should be longer and not too hard.
1) 2 x 20
2) Easy ride 30-45 minutes spinning low gears @ < 65% MHR.
3) Moderate ride 1.5 – 2 hours @ <75% MHR (or run)
4) Easy ride as before
5) Intervals as you require
6) Moderate ride as before (or run)
7) Rest

After doing this then you can replace the 2 x 20 with your race effort over 10 miles.

 

[e-rider]

I'm no expert on training but from this I can clearly see that the training I do is much more demanding - perhaps I'm doing too much or maybe I've reached peak fitness already and it's unlikely I'll improve much more.

 

[nosherduke996]

Get a haircut to save some weight and fill your tyres with Helium

 

[SimonC]

I'm no expert on training but from this I can clearly see that the training I do is much more demanding - perhaps I'm doing too much or maybe I've reached peak fitness already and it's unlikely I'll improve much more.

Presume this is a serious post?? Hard to be sure after reading about taping holes up in your helmet.

Anyway, what sort of training do you do?

 

[Brahan]

OK, I've tried TTing this year and I'm not having too much success so far.

I've got a '10' coming up in 10 days - how can I significantly improve my 28 minute time?

I've already fitted clip-on tri bars and put my bars as low as possible.

Someone said I should tape up the holes in my helmet - will this help, and how many seconds would I save?

Is an empty bottle more aero than no bottle at all?

Well done for giving it a go.

There are a aprox 10 billion+ ways to get set on your bike, but the main thing is that you're in a low enough position where you can still have your maximum output through your legs - there's no point in being extra low and crunched up if you can't breathe. Because you're racing so soon, there's probably not much you can gain from training, so accept that you're already up to your 'next race' fitness. Learn the course, ride it a few times and get to know where you need to dig in and where you can ease off. Understanding the route makes a bit difference. Forget taping up the holes in your helmet for the time being - just get out there and give it your all.

 

[sarahpink]

Give me a moment............. did pm's get transfered over when forum changed? If they did I have some training advice from Bill Gates in my inbox

edit - hope this is relevant

Quoted from Bill Gates,

hi thanks for posting this, ive been wanting some training advice amongst this line but too scared to post. cheers

 

[Mad Doug Biker]

Thanks, all of this is useful to me too.

I have a second hand Felt S22 TT bike which I have started trying to get fit on. I am not going to be entering any events soon, but all of this will help me in the future as I'm beginning to really 'grow' into the bike now, and knowing your bike and all of it's little foibles really DOES make a difference!

I'm just pootling about on Dual Carriageways and country roads very early in the morning, building up my stamina (and hopefully speed) and confidence in using clipless pedals at the moment, but I still need to get my crouch position sorted out (I haven't bothered much yet as I didn't want to be going about all crouched, doing an average of about 14mph and looking silly as a result . I just wanted to get used to the bike first).

Good luck with your event Tundra!

 

[Will1985]

Which TT is this? Anglia Velo?

 

[colinr]

I know nothing of TT'ing but may I ask which club you're doing it with as you're local? I quite fancy giving it a bash.

 

[Will1985]

Anglia Velo is an open event where entries closed yesterday evening. There are other open TTs coming up on fast courses towards the end of August (VC Norwich on the Bank Holiday Monday) and early September.

Best local course is probably Godric's at Earsham - straight out and back on a reasonably quiet A143. I did 21:43 there last night.

 

[e-rider]

I ride for VC Norwich; and yes it's the Anglia Velo 10 - I would like to go sub 26 minutes!

 

[e-rider]

Presume this is a serious post?? Hard to be sure after reading about taping holes up in your helmet.

Anyway, what sort of training do you do?

Taping up the holes is well known to work - Chris boardman did it. Perhaps it has more effect when going at the speeds he rides at rather than at mine!