How to train for Time Trial

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2007-06-27 9:54 PM

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Subject: How to train for Time Trial
I am considering racing the Texas State Time Trials in August and I was wondering if there are any specific training techniques for a solo time trial. The greatest distance I've ever biked in a sprint triathlon is 20 miles, and this one is 40K, so that's around 24 miles (?). Would it be best to do intervals? If so, what kind? Or do I just "ride lots"?


2007-06-27 10:05 PM
in reply to: #863767

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Subject: RE: How to train for Time Trial
all triathletes do are time trials for the most part unless your taking part in a drafting legal race.

So I'd stick to whatever you're doing really.
2007-06-28 12:12 AM
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2007-06-28 10:01 AM
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Subject: RE: How to train for Time Trial
Have you done a Lactate Threshold Field test as Described in Joe Freil's training bibles? That's about the pace and effort you need to put out during a time trail (mabye not a triathlon as you have to be able to run afterwards).

Without lookng at your logs, the main ingredient in getting faster is an adequate volume of base work in Zones 1-2, assuming you've set up your training zones by your LT field test. A training progression could consist if increasing time spent in zone 3 training (start at 20 minutes sandwiched by warmup & cooldown), then increase to 45-60 minutes. You can also add in LT intervals, starting at 5-6 minutes and doing 3-4 repetitions in a single workout. This is a pretty tough workout. Progress to continuous time at LT pace, 8 minutes, 10 minutes, the 20 minutes. A great LT/time trial workout is 2x20 minutes at LT pace.

But the most important part is adequate base, without it, you risk getting injured and limiting your development. How much base? Bear says 100 miles per week. I think that 50 miles is adequate if you've been consistent to begin adding some interval work while you continue to build up your base on weekend long rides.

Just my 2 cents, others will have different opinions.
2007-06-28 10:09 AM
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Subject: RE: How to train for Time Trial

kpar - 2007-06-27 9:54 PM I am considering racing the Texas State Time Trials in August and I was wondering if there are any specific training techniques for a solo time trial. The greatest distance I've ever biked in a sprint triathlon is 20 miles, and this one is 40K, so that's around 24 miles (?). Would it be best to do intervals? If so, what kind? Or do I just "ride lots"?
will you be only training for the time trial or also triathlons? both are two different animals all together!

2007-06-28 4:36 PM
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Subject: RE: How to train for Time Trial
I've done my three triathlons this spring so it's just cycling for the summer. So in answer to your question: just the TT.

As to some of the previous questions: my threshold is 183; I ride 60-80 miles per week.

2007-06-28 4:38 PM
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Subject: RE: How to train for Time Trial
Thank you! That is very helpful.
2007-06-28 5:03 PM
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Subject: RE: How to train for Time Trial

the case then you can/should be riding 4+ times a week and at least doing:

1 long steady ride @ low Z2 (2.5+ hrs),

1 mid distance ride @ high Z2 low Z3 (2+ hrs),

1 tempo ride (1-2 hrs) doing long intervals (15+ min, 5min Z1 spin as recovery)  @ mid to high Z3. eventually you want to build up slowly every week so you can ride 1.5-2 hrs all @ tempo pace 

1 funtional thershold (Z4) which will be your bread and butter for the TT. after doing 10-20 min WU, start with 4-6x5 min @ Z4 with 4-5 min Z1 spin as as recovery and build to 8-10x5 min intervals. Eventually you want to build up slowly every week and be able to ride 2-3x20 min @ Z4 sets with a short spin as recovery in between

If you can ride even more, add steady mid distance sessions to build up endurance and enhance recovery. As you can get close to your race (like 4 weeks out) you can add VO2Max intervals @ Z5 as 3-5 min sets with similar time spin as recovery

This should give you a good starting piont but only you can tell whether you can cope with the volume/intensity or not so err on the safe side and go from there. Keep in mind the suggested above is something very basic to you and idea.

Good Luck!

2007-06-28 5:08 PM
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Subject: RE: How to train for Time Trial
amiine - 2007-06-28 3:03 PM

the case then you can/should be riding 4+ times a week and at least doing:

1 long steady ride @ low Z2 (2.5+ hrs),

1 mid distance ride @ high Z2 low Z3 (2+ hrs),

1 tempo ride (1-2 hrs) doing long intervals (15+ min, 5min Z1 spin as recovery)  @ mid to high Z3. eventually you want to build up slowly every week so you can ride 1.5-2 hrs all @ tempo pace 

1 funtional thershold (Z4) which will be your bread and butter for the TT. after doing 10-20 min WU, start with 4-6x5 min @ Z4 with 4-5 min Z1 spin as as recovery and build to 8-10x5 min intervals. Eventually you want to build up slowly every week and be able to ride 2-3x20 min @ Z4 sets with a short spin as recovery in between

If you can ride even more, add steady mid distance sessions to build up endurance and enhance recovery. As you can get close to your race (like 4 weeks out) you can add VO2Max intervals @ Z5 as 3-5 min sets with similar time spin as recovery

This should give you a good starting piont but only you can tell whether you can cope with the volume/intensity or not so err on the safe side and go from there. Keep in mind the suggested above is something very basic to you and idea.

Good Luck!



Yep, this is close to what I'm starting to do now for the upcoming CycloCross season. I've done my Tri A Race (IMAZ) so I'm really working up to Cross season now.

I jumped into those Zone 4 work outs a bit to early and too long, I've never bonked so badly in my life.

I'm tossing in some big gear hill work too.

I've done a few TTs, they are way differnet than your typical Tri race bike pace.
2007-06-28 5:10 PM
in reply to: #863767

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Subject: RE: How to train for Time Trial

Don't ask me. I totally suck at TTs and I don't really know why as it should play into some of my strengths.

I've done about 6 TTs. I've only done well in one of them. There were two things different about that one: I used an aero helmet and I started with people of similar ability. Having rabbits to chase really helped me as I passed my 1 minute woman and my 2 minute woman (I was the 3rd woman off ). In every other TT I've done, you start in the order you sign up and I was always around really fast men who've passed me right away and who I couldn't catch. So my advice is (though not really related to training),

  • Borrow an aero helmet
  • Try to start around people of similar ability

Good luck.



Edited by jeng 2007-06-28 5:11 PM
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