Time Trial / Time Trialling / TT

Make more power I think is the key, already lost the weight, and I'm not spinning out. I'm stretching out to a more aero position but I've minutes to lose off my 10 time before aero/ kit wins will become significant.

I have noticed that every roadie that blasts past me is spinning much faster than me, but the testers that did so during the season often seemed to have lower spin speeds. I'm running 75" so I don't think I'm ready for a bigger gear. Ended the season on a real downer at lack of improvement which I'm not yet over.

Really need to find out how to HTFU

If you want to increase your TT power, there are certaing things you need to achieve:

• Increase power potential. Probably involves weights. Winter training = injury avoidance: Gym exercise to put on muscle and sessions on rollers (not turbo) to train the new bulk to move rather than weigh your down. Combine the two into the same session if you want to confuse the hell out of the 'roid monkeys.
  
• Increase efficiency such that you can sustain a higher % of max output within your body's capability to provide fuel and oxygen.
  
• Increase recovery rates so that if your course involves a hill, railway bridge etc, your increased effort doesn't dent your ability to output your target power for too long.
  
• Improve fuel and oxygen delivery. Some of this is nutrition, some is training and technique, and some is cheating.
  
  

Don't bother doing 6 hour weekend rides if all you're doing is passing the time between cafe stops.

If you want maximum return on training time without breaking rules (spirit as well as letter of the law), you'll need...

• torque-measuring kit: Cranks or hub, with logging capability
  
• HRM with logging capability
  
• A coach who understands how to use those to make your training effective.
  
  
  

If you have access to journals (or know someone who does) start with
Peak power output, the lactate threshold, and time trial performance in cyclists.
D J Bentley, L R McNaughton, D Thompson, V E Vleck, A M Batterham
Department of Sport and Exercise Science, University of Bath

This book could also help:
http://velopress.com/books/training-and-racing-with-a-power-meter-2nd-ed/
This page gives a brief intro: http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html
A ramp test would help you identify your anaerobic threshold, then you'd do training rides at percentages of threshold.