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During the off-season I'll see if I can do 2 weeks on the TT bike and 2 weeks on the roadbike.
If you dream of being famous - think of what birds do to statues.
It's your first time on a TT bike (similar to me this year) so I from what I have found, ease in to it however if it's what you want to excel in you'll need; a great deal of time on it to get used to the fit, how to get the power down (my biggest issue) and how it handles in various weather conditions (a smaller issue for me, but I did still come off...).
If it's going to be your main focus, then train as such.
Also if you do active recovery, try it on the TT bike. It is kind of miserable but can really help your handling and "positional form" (a saying I have just made up). I kind of like to think of it like a form run, since you don't have to focus on creating power just really focus on being aero and breathing. Might sound silly but holding aero at 120 watts can be considerably harder than doing so at 300.
During the off season I am 90% of the time on the road bike, but I start to introduce the TT bike around mid-jan/start of feb. Usually the intervals are fairly short, but at threshold (4-8min @ FTP). I find it extremely difficult to ride the trainer on the TT bike due to the aggressive position leading to poor cooling. Once April hits I start doing longer intervals/motorpacing outdoors. Motorpacing I try to ride behind a Vespa at 5km/h higher than I could solo TT - usually we ride at 50-52km/h for an hour.
shoopdawoop wrote:How similar is your time trial position to your road position?
You would hope not really close, given how aero you are looking to be on the TT bike.
I have found though more time on TT bike has meant I'm a significantly more flexible on the road bike - which almost feels like riding a mountain bike it's that much higher than the TT.
Adaptation to the TT bike is key to making power in the aero position and riding it a lot will also make you faster on technical courses.
Often overlooked because everyone is focused on power are the technical aspects of riding a TT:
Practice starts, getting off the line and settling into TT pace very quickly. If you go too hard too early you can blow the whole race.
Pacing - if you don't do a lot of TT efforts on the TT bike it won't happen on race day.
Practice making quick turn-arounds and getting back to speed. Riders lose a ton of time on out and back TTs making bad turns. Don't wait to race day to learn how to turn your TT machine.
I've been perhaps too obsessed about the power numbers and consequently only ridden the TT bike when Im on peak form. Next spring I'll try to take the TT bike for easy spins as well
I drop about 20% of my FTP going to the TT bike, however, I am riding at 4-5km/h faster as a result of the position. It is a worthy trade off.
Part of getting a TT bike is experimenting what position works best for you to maximize your speed. You will sometimes lose power, but if it is the fastest position for you, it is worth it. The only negative is when you have to ride uphill for longer durations (rare for most TT)
Ghost234 wrote:You will sometimes lose power
My mate, who easily kicks my backside and is probably one of the fastest in Australia, doesn't lose power.
Just because you (and I also) drop power doesn't make it fact.
It does just take a long time to settle in to using a TT bike.
I do about 50-60TTs a year, as my stock in trade of racing. I ride it about 60% of my training time winter and summer (although more indoors in the winter!) My power is within 1-2% for less than an hour on the TT bike ( worse at 2hours+). 20% drop sounds rather dramatic! I'd try more flexibility training or raising the bars and progressively lowering them over the next 6months as you adapt to a more aggressive position. It should always be a trade off between power output and drag.
I've had the opportunity to chat with a lot of the top echelon of UK TTers this year (and trained with a few) as I moved to an area which happened to contain the fastest course in the south of the UK. Almost all of them have comparable or higher outputs on the TT bike compared to the roadie, adaptation to the point of sacrifice to road riding.
The biggest areas which impair power outputs are hamstring/gluteal tightness, the constriction of hip abductors, and breathing restriction.
Mine power drops like a stone if my torso angle is lower than 5degrees. I've tried 0degrees and drag reduction was barely noticeable.
I rode this for a 4 hour TT a few moths ago and felt pretty good throughout. (I have no idea why i was barefoot!)
Tinea Pedis wrote:You would hope not really close, given how aero you are looking to be on the TT bike.
Why not? Don't you want to be aero in your road position as well? Though there will always be a difference, why not make it as little as possible? That way any training stimulus and gains come to both positions.
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