B. Barnett from the USA asks:After Racing as a catagory 2 rider in the U.S. (primarily criteriums and circiut races) I find that my personal and professional commitments have increased to the the level at which time for training and travelling to races is limited. At this point in my cycling life I believe that participating in a 20-40 km TT every month or so is about as much as I can handle.With this in mind what kind of weekly milage base is appropriate and how should an interval program be structured to achive optimal results in this type and distance event. Can weight training be continued in season as well as off season to enhance TT results. Coach:My programs require quite a commitment in time that you don't appear to have. I don't have any special experience with time trial. However, to ride fast over this distance requires a very low base. I would be targetting distances no higher than 50-60 kms. I would also ride the distance at race pace twice a week as my intervals.I would start the preparation doing rides of 50-60 kms using the HR guidelines in my Macros. By the time you are up to Macro 2 you can start doing your interval sessions over 40 kms say. 5 kms warm up, 10 kms IAT2, 10 kms 75 per cent, 10 kms IAT2, 5 kms warm down. Build up from this until you can warm up, IAT2 30 kms, warm down. Weights can be continued but I don't think you get much benefit from them relative to the benefits you gain from actually riding your bike in bigger gears as your strength improves. I might try a weekly kms of say 210-230. Sun - 60 kms - 75 per cent Mon - rest Tues - 40 kms - intervals Wed - 50 kms - 75 per cent Thur - 40 kms - intervals Fri - rest Sat - Race - 20-40 kms (with 10-15 km warm up warm down). |