www velocitycoaching co uk I have trained and

www. velocitycoaching. co. uk I have trained and advised 100’s of athletes from club riders to County champions and National age category winners. I have never once failed to improve any rider I have worked with-regardless of age or experience – a record I am very proud of. As a coach I tell my athletes there is no such thing as luck – just good preparation-their testimonials say more about me and my methods than I ever could – train hard/smart – rest harder and more power/speed WILL come.

An introduction to TT racing showing you how to get the most from your training-racing and equipment

How can you know what your aiming forunless first you know where your aiming from? Laying down a measurable and repeatable marker-will give you real world data – proving your training is working and leading to greater strength/fitness adaptations…MAKE YOURSELF ACCOUNTBLE!!

The 20 CP/CS Test Simple-pedal as hard/fast as you can for 20 minutes –record your av speed/power you have your base line. Make sure you warm your turbo up for 5 min at 18 -20 mph-use same push on force and psi in rear tyre say 1 turn and 100 psi. Always calibrate the same so from 25 mph to zero is always consistenttime wise.

Lifting watts not weights • We overload a muscle with more weight then allow it to adapt/recover – where it gets bigger/stronger. • We overload our legs with more watts-increasing time – actual watts or decreasing recovery all lead to overload. • Adaptation/recovery is where ALL strength/fitness is gained!

• The reason this is so effective is down to the fact that it is hard enough to stimulate FTP but not so hard that it would take to long to recover from. • So this routine can be done 2 x in a week where riding at 100% of 20 min CP depending on the individual may not and could lead to over-training and a plateau in performance. • In essence 8 o minutes spent at 85% of 20 min CP will produce more gains than 20 -40 minutes at 100% of 20 min CP. • A real case of less is more where the quality is high and the recovery maximal. • Used in conjunction with one long ride a week with a good tempo block in the middle-the results that can be achieved are quite startling.

• Contact points.

A a more forward position in excess of 78 degrees has been proven the most efficient for power production. Hight-heal on pedal-leg straight no hip tilt-good start. Neutral or slightly turned in-with the cleats positioned as far back as possible for best results. To arrive at an aero position – bars should be set between 8 -12 cm below saddle height. width should be as narrow as possible-which for broader riders may also mean bringing elbows further forward.

By getting your upper body/chin within the 2 -12 cm saddle zone and reducing frontal area. Getting your body aero and narrow at the front has the biggest impact on your TT performance and times. Which means you will be faster into a block headwind for less effort!

HOW A POSITION MORPHS OVER TIME

• Pressure is often down to individual preference but the individual is not always aware of the scientific data! • Scientific tests conclude that 120 PSI is best on rougher surfaces and 140 -160 PSI on super smooth surfaces. • Tubs are faster-fastest tub-Veloflex Records – Clincher-Vittoria-CX

• Eat your last meal 3 -4 hours before the event • Keep hydrated throughout the day-if its hot use electrolyte drinks to replace salts/minerals • Mix carbohydrate with protein 20 g/5 g ratio before and 20 g/8 g ratio after a race/hard session. • Take a gel/caffeine gel 5 -10 minutes before the race in events up to 25 miles. • Tonic water with quinine-magnesium phosphate tablets and calcium/magnesium tablets are proven anti cramp fighters.

THE PERFECT RACE WARM UP • • • 5 MIN EASY PEDALLING 5 MIN 30 -SEC 5 MILE RACE PACE OR 110% OF 20 CP/CS – 30 SEC 50% OF THIS SPEED/POWER 5 MIN EASY ROLLING 5 MIN 30 -SEC 5 MILE RACE PACE OR 110% OF 20 CP/CS – 30 SEC 50% OF THIS POWER/SPEED • TAKE GEL AND HEAD FOR LINE WITH 2/3 MED • GEAR 30 SEC SPIN OUTS • Job done – you are now primed and ready to unleash a whole tin of whup ass on yourself and existing PB!!

THE HOLY MANTRA OF TIMETRIALING! DON’T START TO HARD!!! PRACTISE WHAT I PREACH – I am amazed by the fact that people never break a race down – get the crucial start right and THE REWARDS WILL BE INSTANTANT! THIS IS THE ONLY TIME I WILL ENDORSE THE USE OF A HR MONITOR- FOR FIRST 3 -4 MIN THEN IGNORE!

• Use a decongestant-nasal spray-to clear airways • Have a thorough warm up of at least 20 minutes to include 2 -3 race pace efforts • Think positive thoughts ! • Set off in a med gear not a big one! • Don’t start to hard! Build up your speed to race pace over the first 3 -4 minutes • Work harder on drags-hills • Find your optimum gear and stick to it • Don’t jiffle and fight the bike

SO HOW DOES IT FEEL TO RACE RIGHT ON THE LIMIT OF YOUR CAPABILITIY?