Training Plan Advice

[Phil H]

Matt, have you seen the start sheet for the 24th? Looks like there's some prize money in the bag for you there.

[Matt W]

Thanks Phil, Andrew and Jon!
I didn't know about the BBAR, what do you get if you keep your avg for all four over 22mph? I will probably give it a go but I will keep road and track (where the BC talent team hang out) as priority if the races are the same dates.

[quote="Phil the Pie"]Matt, have you seen the start sheet for the 24th? Looks like there's some prize money in the bag for you there.

[Keith]

https://evententry.ctt.org.uk/Local/SS_Complete.doc

[Matt W]

Thanks Keith

[Andrew G]

The email contained a link Matt which if you click on will download the startsheet from the CTT website.

Surprised to your name there Keith, I thought you had a road race that day.

[Keith]

[quote="Andrew G"]
Surprised to your name there Keith, I thought you had a road race that day.

[Andrew G]

It's great to see such a big field turn out on an unpopular hard course in memory of Don. PVT riding a course he hates with a passion for it . 7 ACC for Don, nice.

[Phil H]

[quote="Andrew G"]... PVT riding a course he hates with a passion for it ...

[Mohammad L]

There's loads of recovery time on the downhill section - definitely a big ring 53 course all the way

[Matt W]

[quote="Andrew G"]The email contained a link Matt which if you click on will download the startsheet from the CTT website.

[Toks]

Hi Matt, it re Road Racing day before a TT it depends on a number of things 1. How well you recover from race pace efforts 2, Is the TT hard training or are your trying to PB? Re the first point you'll have to do some back to back hard rides and see how you feel. I quite like riding circuit races 2 days (back to back) - often the first day serves to 'open up the legs' and I feel stronger the next day. However if you completely trash yourself in the RR rather than sit in and sprint at the end then the TT the next day isn't gonna be a good option. Like I said it depends...Anyway, how are the Herne Hill track sessions going?

[quote="Toks"]Hi Matt, it re Road Racing day before a TT it depends on a number of things 1. How well you recover from race pace efforts 2, Is the TT hard training or are your trying to PB? Re the first point you'll have to do some back to back hard rides and see how you feel. I quite like riding circuit races 2 days (back to back) - often the first day serves to 'open up the legs' and I feel stronger the next day. However if you completely trash yourself in the RR rather than sit in and sprint at the end then the TT the next day isn't gonna be a good option. Like I said it depends

[Matt W]

Hi all,
I did my own 25 mile TT today and I was wondering if I could get some feedback.

The details:
Time - 1:15:55/1hr 15mins 55 secs
Average speed - 19.8
This was the course - [url]http://ridewithgps.com/routes/2322718[/url]

I reckon I could of got faster but I kept getting stuck at traffic lights and behind traffic.
I was just wondering about different opinions. In my eyes it's bad as the record is somting like 45 mins I hoping you guys are going to prove me wrong though!!

Happy Cycling,
Matt

P.S. I have emailed some coaches, I'm just awaiting replies!

[Mohammad L]

Good time considering the traffic lights + wind. What was the average moving speed btw?

You may want to try doing some of the 'traffic-free' country lane circuits in newdigate, rusper, leigh or the 'B' roads as part of any outdoor sweet spot/threshold work (to keep the heart rate more constant)

That record of 45 mins you're referring to was set on a 'gift' course with this profile ([url]http://www.mapmyride.com/routes/view/4076424[/url])

[Andrew G]

A good time Matt. 1:15 is evens (20mph average) and seen as an initial target for many in their first 25, same as 30 mins is for a 10.

The "course" you did would be a nightmare with lights etc, as Mo says was this your moving speed? I guess so as you'd have to wait a minute or two at each set of lights, however the constant getting up to speed would hurt your time. A TT is about maintaining an even speed as high as you can rather than lots of fast, slow, fast, slow.

Ignore the 45, it means mothing to mere mortals. It was on a course with a gift hill, but you also have to bear in mind that 45 mins is a time only ever achieved by 3 people. Anything under 50 mins is phenominally quick even on a fast course and only achievable by a few. Our 25 is generally won by one of the fastest people in the country and is normally won in a 52.

If you want to do a test like this then you would be better off working out a safe course with little traffic that's more rural. Do laps to get to the distance you want to test over. Remember that the most important thing is your safety though, don't hammer it around a corner with starts in your eyes, you're on open roads with no marshals etc.