The Time Trial Thread
Discussion
Personally if I was going to try to qualify for GB age group, I'd choose any distance EXCEPT olympic, and/or get a sex change 
Seriously, you're picking about the hardest category.. and you can't afford to have a weak run. Loosing a bunch of kg's won't dramatically affect your 40k time on a flat course either (it will however help your run a lot). That said, I've done 103 off a 260ish NP on a not-flat course (bit less climbing than yours, I'm 80kg), so I suspect your 118 isn't a fair representation.
Seriously, you're picking about the hardest category.. and you can't afford to have a weak run. Loosing a bunch of kg's won't dramatically affect your 40k time on a flat course either (it will however help your run a lot). That said, I've done 103 off a 260ish NP on a not-flat course (bit less climbing than yours, I'm 80kg), so I suspect your 118 isn't a fair representation.
Yeah I know. Plus my age group is about the hardest going (35-39). Problem is I really fall off a cliff on long distance. My HM times are way off what the predication tables say and I really start to suffer with comfort on rides over 50 and runs over 8-9 miles. I think the Oly distance works for me. I doubt I would ever qualify as I just don't think I will ever get my run down low enough but its worth a target. My swim I need to do very little with. I need to take about 20 mins off my standalone 40km TT. I need to take about the same off my 10km though which is going to be tough.
But I have come along massively in the last few months. I have never followed a proper bike training plan and before Feb this year I hadn't ridden a bike for 18 months.
I intentionally chose a different 40km to get the "worst case" view. Looking at my splits there is a fairly flat bit right in the middle of about 10k. For those two laps I was averaging 21.4 mph with an NP of about 250W. If the whole course was like that then I am already looking at 1:11 with no weight loss and no further training.
But I have come along massively in the last few months. I have never followed a proper bike training plan and before Feb this year I hadn't ridden a bike for 18 months.
I intentionally chose a different 40km to get the "worst case" view. Looking at my splits there is a fairly flat bit right in the middle of about 10k. For those two laps I was averaging 21.4 mph with an NP of about 250W. If the whole course was like that then I am already looking at 1:11 with no weight loss and no further training.
Sounds like you just need to train a fair bit more and lose a lot of weight and it will come?
250w for someone your size is nothing so I should imagine if you train more that figure will go up quick and the weight will come down quick. While weight isn't a factor so much on the flat, changing your body size isn't going to hurt the aerodynamics I doubt,
250w for someone your size is nothing so I should imagine if you train more that figure will go up quick and the weight will come down quick. While weight isn't a factor so much on the flat, changing your body size isn't going to hurt the aerodynamics I doubt,
Yeah I think so. I think I respond well to training. A little while ago when I started swimming I couldn't do more than two lengths crawl without stopping. I got a coach who game me technique help and training plan and within 18 months I clocked 6:04 for 400m. Which is not blisteringly quick but faster than probably 70% of most age groupers. Sure a lot of that was down to technique but there was a definite increase in fitness too.
The training plan I had for the half ironman we purely based around getting round and so there was very little focus on increasing FTP and speed for the bike leg.
If I can get down to 85kg then that will make a huge difference to the run and will improve the bike. Rarely is the bike course of a tri pan flat so I will get a small benefit being lighter on even some small 2-3% slopes, although not great.
I am sure I can get my FTP up by quite a bit focusing on it.
I am in two minds about whether to get a training plan from the coach again or just pick some up from the internet. I found a British Cycling 40kmTT plan which looked good and I have a 10km plan from Runners World. Might given them ago for some quick improvements then get a plan from the coach to tailor it.
The training plan I had for the half ironman we purely based around getting round and so there was very little focus on increasing FTP and speed for the bike leg.
If I can get down to 85kg then that will make a huge difference to the run and will improve the bike. Rarely is the bike course of a tri pan flat so I will get a small benefit being lighter on even some small 2-3% slopes, although not great.
I am sure I can get my FTP up by quite a bit focusing on it.
I am in two minds about whether to get a training plan from the coach again or just pick some up from the internet. I found a British Cycling 40kmTT plan which looked good and I have a 10km plan from Runners World. Might given them ago for some quick improvements then get a plan from the coach to tailor it.
Hit my second target of the year to get under 21:30 on the A3 on Wednesday night with a 21:08! I really hope to get under 21:00 this year. Power hasn't really changed all year unfortunately, so as much as aero is on the agenda know this is something I will be need to improve for next year.
After 4 years out, I'm back in the game.
Entered the Realteam event on the Neath Bank in a couple of weeks along with the Pembrokeshive Velo open weekend (10+15 mile events) and finishing the year with the inter-services and RAF champs in September.
I'm basically fat and un-trained but I've built a new/old bike, a 2012 P2 with 11sp Di2 internally routed, TriRig bars, stem and brakes and a new Aeron disc and chinese trispoke front clinchers. Not expecting much this season other than laying down some benchmarks for 2017. Next year I'm going to set some big goals. Maybe a 22:00 and a 55:00.... Right now I'll be happy with a 25:00 and a 1:05. I;ve got some serious weight to lose between now and then. Used to be 75Kg racing weight, currently 84Kg, down from a peak of 87Kg a couple months back. At only 5'7" that's a lot of timber but I want to go beyond my old 75Kg weight if possible this time.
Entered the Realteam event on the Neath Bank in a couple of weeks along with the Pembrokeshive Velo open weekend (10+15 mile events) and finishing the year with the inter-services and RAF champs in September.
I'm basically fat and un-trained but I've built a new/old bike, a 2012 P2 with 11sp Di2 internally routed, TriRig bars, stem and brakes and a new Aeron disc and chinese trispoke front clinchers. Not expecting much this season other than laying down some benchmarks for 2017. Next year I'm going to set some big goals. Maybe a 22:00 and a 55:00.... Right now I'll be happy with a 25:00 and a 1:05. I;ve got some serious weight to lose between now and then. Used to be 75Kg racing weight, currently 84Kg, down from a peak of 87Kg a couple months back. At only 5'7" that's a lot of timber but I want to go beyond my old 75Kg weight if possible this time.
Surfr said:
After 4 years out, I'm back in the game.
Entered the Realteam event on the Neath Bank in a couple of weeks along with the Pembrokeshive Velo open weekend (10+15 mile events) and finishing the year with the inter-services and RAF champs in September.
I'm basically fat and un-trained but I've built a new/old bike, a 2012 P2 with 11sp Di2 internally routed, TriRig bars, stem and brakes and a new Aeron disc and chinese trispoke front clinchers. Not expecting much this season other than laying down some benchmarks for 2017. Next year I'm going to set some big goals. Maybe a 22:00 and a 55:00.... Right now I'll be happy with a 25:00 and a 1:05. I;ve got some serious weight to lose between now and then. Used to be 75Kg racing weight, currently 84Kg, down from a peak of 87Kg a couple months back. At only 5'7" that's a lot of timber but I want to go beyond my old 75Kg weight if possible this time.
just curious as to what made you get back on the bike?.Entered the Realteam event on the Neath Bank in a couple of weeks along with the Pembrokeshive Velo open weekend (10+15 mile events) and finishing the year with the inter-services and RAF champs in September.
I'm basically fat and un-trained but I've built a new/old bike, a 2012 P2 with 11sp Di2 internally routed, TriRig bars, stem and brakes and a new Aeron disc and chinese trispoke front clinchers. Not expecting much this season other than laying down some benchmarks for 2017. Next year I'm going to set some big goals. Maybe a 22:00 and a 55:00.... Right now I'll be happy with a 25:00 and a 1:05. I;ve got some serious weight to lose between now and then. Used to be 75Kg racing weight, currently 84Kg, down from a peak of 87Kg a couple months back. At only 5'7" that's a lot of timber but I want to go beyond my old 75Kg weight if possible this time.
johnxjsc1985 said:
just curious as to what made you get back on the bike?.
Lost my mojo due to becoming a father for the first time and several seasons of shocking weather basically. Daughter is now 2 1/2 and the weather has generally been kind this year. Also found myself following the pro season from the classics through to tomorrow's Olympic road race high always helps keep interest up. Surfr said:
Lost my mojo due to becoming a father for the first time and several seasons of shocking weather basically. Daughter is now 2 1/2 and the weather has generally been kind this year. Also found myself following the pro season from the classics through to tomorrow's Olympic road race high always helps keep interest up.
I was interested because I have thought about it many times but I just cant find the motivation. Hope you enjoy your comeback
I haven't done a standalone TT again yet but did an Oly distance tri last week. It was flat. Did 1:08:34 for the 40 km (think it was 2 k short so say about 1:10).
I kept it at 95% FTP. I think my FTP is low though as it felt easy and I set a PB on the 10K run so had loads left. I think I could know 1:06 on that course standalone. Might get up early one morning and go and give it a go.
I kept it at 95% FTP. I think my FTP is low though as it felt easy and I set a PB on the 10K run so had loads left. I think I could know 1:06 on that course standalone. Might get up early one morning and go and give it a go.
You would go a lot quicker on a normal 25 course I am sure.
I was s
te at the National Champs - worst watts for years and ended up 20th vs last years 6th, poor. Not sure where the power has gone on the TT bike, wondering if I have mucked up my position, still have it on the roadbike, strange.
National 10 this weekend, it doesn't suit me, but should be fun.
I was s
te at the National Champs - worst watts for years and ended up 20th vs last years 6th, poor. Not sure where the power has gone on the TT bike, wondering if I have mucked up my position, still have it on the roadbike, strange.National 10 this weekend, it doesn't suit me, but should be fun.
ALawson said:
Good luck for this weekend, you going back to your old position?
Well I am in the position I should be I think, but the power has been a bit pants.I have a feeling I might be suffering with heat build up. I'm fine initially and then the power gets hard to hold, my best numbers have been in cool conditions, wondering if its just that I'm overheating. Thinking I might dremmel the visor a bit more to aid ventilation, or possibly shell out on a new helmet, but that opens a can of aero worms in itself. The ten is short enough that heat should be fine.
Went out to try H10/15 last night after not using the aero bars for nearly a year.
Got to where I thought the start was, thought "that's strange, I wonder why Garmin hasn't told me the segment is coming up?" but put it down to the vagaries of the Garmin. Turns out I'm a spanner and I was trying to start from the wrong road (the course is a Y-shape and I was on the bottom end of the Y instead of the top).
Two things I have learned from this:
1) I am a doughnut.
2) The 10 miles I did do came out at 25:15 on a slightly less favourable course. I can therefore definitely go under 25 on the actual correct course.
Got to where I thought the start was, thought "that's strange, I wonder why Garmin hasn't told me the segment is coming up?" but put it down to the vagaries of the Garmin. Turns out I'm a spanner and I was trying to start from the wrong road (the course is a Y-shape and I was on the bottom end of the Y instead of the top).
Two things I have learned from this:
1) I am a doughnut.
2) The 10 miles I did do came out at 25:15 on a slightly less favourable course. I can therefore definitely go under 25 on the actual correct course.
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