Apr 23

Written by: itsupport
4/23/2009 8:49 PM

Here's what I
suggest and athletes should keep it somewhat the same for each TT:

10:00 easy pedaling for a warmup
3 x :10-:20 seconds of fast pedaling with an easy gear at 120-140 rpm
and 1-2:00 rest in between
5:00 at projected tt exertion
5:00 easy pedaling
:20 burst of fast pedaling, medium gear, 120-140 rpm as close to your
start time as possible

The first half of the TT is 1-2% uphill and usually into a headwind.
Spend the first 2-3:00 just getting up to tt exertion. Avoid a
jackrabbit start! It's easy to ruin your TT in the first few minutes.
Take a little time to just get into it and save the real anaerobic
effort for the return leg. At the turnaround, you'll be going
downhill with a tailwind. That's the time to choose the hardest gear
you can handle with a commensurate high cadence. If your lungs hurt,
choose a harder gear. If your legs hurt, choose an easier gear. If
both lungs and legs hurt, you're in the right place! Try to stay aero
on the hills at the very end and get out of the saddle only to gain
more speed on those hills. Finish strong!

Cool down spin for 10:00. Stretch at your car and chit chat about how
many bugs you swallowed. Start sipping recovery drink within the
30:00 recovery "window". Hope to see you there!

--
Tre' Harris
USAT Level I Coach, 2xIronman Finisher
Founder, Charlottesville Triathlon Club
 

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