Improving Time Trial Performance

© 2006 Andy Applegate

The individual time trial is considered one of the most challenging events in road racing—and with good reason. In a TT there is no one else to rely on. It’s just you and the clock. And the clock feels fine. The suffering is all yours. While the suffering is not going to go away, it is possible to shorten it. Let’s examine how you can improve your time trial performance.

The Heart of TT Training

Improvements in time trialing can come from several different areas. Finding the aerodynamic position that allows optimal power output, using the “fast” equipment, improving pedaling economy, having a high degree of mental toughness and the patience to pace properly are all ways that can help garner better TT results. Possibly the most time-consuming and important preparation is developing the fitness necessary to produce your best possible time on race day.

In order to develop a training plan that will target the proper intensities for time trial racing, one must first assess the energy systems that are most stressed by this type of event. All but the very shortest or longest road time trials are usually ridden at or slightly above lactate threshold. This area of intensity should be the primary focus of a time trial training regime, but let’s back track a little. Remember that all disciplines of road racing are primarily aerobic in nature. Even as you approach lactate threshold, the majority of the energy used for muscle contraction is coming from aerobic processes. With this in mind, plenty of time needs to be spent developing the aerobic system. Extended riding in heart rate zone 2, with long sessions spent at about 20 bpm below threshold, or about 65 percent of threshold power will accomplish this goal effectively.

Training at the Threshold

What is “threshold”? There are many definitions of threshold, but to avoid getting into a technical discussion about it here, let’s use the concept of functional threshold (FT) to relate to intensity and training. Functional threshold is defined as the average power output, heart rate or even pace that can be sustained for a 40KM time trial race. You can use a recent 40KM TT race to set these metrics or you can do a shorter field test to determine these values. Here is how to do it. Warm-up, then complete a 30-minute, all-out, race-like time trial on a relatively flat out-and-back course. Record average power and speed for the full 30 minutes, and average heart rate for the last 20 minutes of the test. These numbers should correspond closely to your FT. Remember that a 20KM time trial race will give you higher numbers than this training test and will be above what we consider FT. It is a good idea to do this field test after each training period, especially if you are training with power. As fitness improves, so will power output at this critical intensity level.

FT Intervals

The cornerstone of bicycle racing fitness—and time trialing specifically—is the ability to sustain a very high power output, or speed at threshold. The best way to improve this ability is with a progression of interval sessions of increasing work durations at functional threshold intensity. After completing a base training period in which aerobic fitness is built, threshold intervals should commence. It is best to start with “cruise intervals” or efforts of six minutes in duration at FT power/heart rate with two-minute recoveries. After a session or two of this duration, the work interval should increase as the training progresses. Consider using a progression like this: 3 x 10 minutes, 2 x 15, 2 x 20, and 3 x 15. For this first progression through these workouts, use a 10-minute recovery between each work interval. Next, start the progression again, but reduce the recovery to 5 minutes. If the target is a 40KM TT, you will need to add even more time at FT to the sessions as you get close to the event. Total work duration for threshold intervals as you near a goal event should be just over 100% of the expected race time. With this in mind for a sub-60-minute 40KM TT, add sessions of 4x15, and 3 x 20 minutes at FT. These workouts are difficult and require a substantial amount of time to recover from. Many road cyclists shy away from interval durations this long, but if a 40KM TT is the goal, this is one of the best ways to obtain the fitness needed for the best possible result.

Learn Your Body!

Having the number for FT and setting up zones is a great way to gauge workout intensity, but it is imperative that you learn what FT “feels” like. Try this exercise: Do any threshold interval workout. Put tape over your power and heart rate readout displays. After the workout, download the data and see what your average power or heart rate was for each interval. Learn the feeling of this intensity enough so that you can nail it every time without looking at the readout.

Another important intensity level to train is VO₂ max, or approximately the average power output you can sustain for five to six minutes. Doing efforts at this “anaerobic endurance” intensity has been shown to positively affect power output at FT, and is near the effort that will be needed for short, prologue-type TT efforts. Riders targeting longer TTs can add these workouts sparingly starting about 10 weeks before the goal TT. Riders targeting shorter TTs (5 to 10KM) will want to spend more workout days targeting this intensity.

More TT Improvers

In order to prepare the muscular system to push large gears for long periods of time, consider adding some force work. These workouts use slightly larger gears than normal, requiring a lower cadence. The idea is to get the muscles used to turning a large gear while resisting muscular fatigue. For these efforts, use a target cadence of 50 to 60rpm (no lower), and do all of them while in the aero position.

Most riders spend little time on their TT bikes. If performing well in TTs, which often determine the outcomes of stage races, is a priority, this is a mistake. When riding in the aero position on a TT set-up, the angle between the torso and femurs is quite different than a normal road bike position. The muscles need to be trained to work well in this unique configuration; for this reason a rider needs to spend time in the aero bars. If TTs are a paramount goal, most of the threshold interval work should be done on a TT bike, as should a couple other rides per week. Waiting until a week or two before an important TT to train on the bike will yield less than optimum results. For the road racer with a moderate interest in TT performance, riding the TT rig about once a week, with an added session every now and again should suffice.

The number one mistake that riders make during time trials is going out too hard at the start. This issue is universal and could be the easiest way to improve your TT times: Start easy and finish strong. Even if you have “learned” what threshold feels like during training, there will be a disconnect between perceived exertion and power or heart rate at the start of a race. Chances are you won’t feel like you are going too hard until it is too late and you are forced to slow down. It may be wise to set an upper power output limit or heart rate for the beginning of a TT.

In summary, three things that will go a long way to improving time trial performance are: 1) devoting plenty of riding time to the TT bike in the aero position, both for endurance and intensity rides, 2) being sure not to go out too hard at the start of any time trial event, and 3) work through a steady progression of intervals at threshold intensity.

Workouts

Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones or at FT power (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position.

 Shifting cruise intervals. 3-4 x 6-8 minutes in heart rate 4-5a zones or FT power (2-minute recoveries). Shift between a hard gear for 30 seconds and a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).

 Long threshold intervals. Do 2-3x10-20 minute intervals in heart rate zones 4-5a or FT power. 10-minute recovery between efforts. Comfortable cadence, aero position. Reduce recovery to 5 minutes after completing a progression.

 Force Intervals. On a slight upgrade or into a headwind, do 2-5 x 5-15 minutes in a harder than normal gear. 5-10 min. recovery between efforts. Stay seated in aero position. Smooth cadence of 50-60 rpm. Keep upper body still and spin circles. Heart rate zones 3-4 ok, avoid zone 5.

 Anaerobic-endurance intervals. Flat course. After warm-up do 4-5 x 3 minutes to heart rate 5b zone or CP6 power (3-minute recoveries). 95-110 cadence. Aero position.

Andy Applegate heads a2 coaching and is an elite-level road, cyclo-cross, and mountain bike racer. He is also a USA Cycling and Ultrafit-certified coach. He may be reached at aapplegate@ultrafit.com. For more information check out www.a2coaching.com.

This article originally published in VeloNews Spring 20006