Time Trial / Time Trialling / TT

Turns out I’d entered just after they’d sent the email out saying it was cancelled due to roadworks. So I guess I just slipped through the net.

Heh, this reminded me of one of the many reasons for flouncing time trialling

I got these ITM Dual bars for a vintage build, and after I'd stopped making pew pew pew laser noises and pretending R2D2 was summoning me to the X-fighter, I realised it doesn't have any arm pads.

These are obvs 20-30 years old so my googling didn't readily reveal any ITM replacements. Is there any other ones that will fit, they dont seem to be 1 size fits all. Or do TTers just cut and make their own pads out of foam or gel or something? If so any recommendations before I start scouring the flat for foam or gel things.

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Or do TTers just cut and make their own pads out of foam

This. You'll want 10mm EVA, which if you're in London you can pick up from the model shop, they have 3 densities
https://modelshop.co.uk/Shop/Item/EVA-low-density-craft-foam-10-500-500mm/ITM8022
https://modelshop.co.uk/Shop/Item/EVA-CF65-craft-foam-10-500-500mm/ITM8026
https://modelshop.co.uk/Shop/Item/EVA-CF100-craft-foam-10-500-500mm/ITM8028

Thanks a lot. What do you stick it down with? Reckon tubular tape will be enough to keep them in place, as I have some of that, or need something more super gluey?

After my post I went and had a 1st phase rummage and found this, which looks like it fits the bill and can be trimmed to fit easily enough.

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Reckon tubular tape will be enough to keep them in place, as I have some of that,

Worth a try since you already have it

Thanks, will give it a go. I figure if it keeps a inflated tyre on it should be OK.

Obvs I got no numbers on what the psi is of my forearms, (more scrawny cyclist than Olympic canoer) but I guesstimate with my fat ass cantilevered above them that should be enough to keep them from budging :)
#science

Adhesive backed velcro tape. Lets you access the bolts under it while adjusting..etc.

Tubular tape mignt also be a strong enough adhesive that it’ll be a big headache removing with bits of foam ripping off first instead of adhesive separating from metal plate.

That's what I used. It worked for a while but can lift up so we ended up supplementing the adhesive with superglue or something.

Anybody after a new helmet? I have a Met Codatronca that I've only worn twice, but the visor rubs on my nose, so I'm going to look for something else. Still got the box so can poat it no probs.

Drop me a message if interested.

Cheers

Anyone want a CycleOps JetFluid turbo trainer? I used it for years before getting DD units. Good for throwing in the boot of the car for warm-ups.

If you're training for a tt, should you do an FTP test in your tt position in order to set your training zones?

It's not strictly necessary but generally I would say "be specific" so I'd tend towards doing everything in my TT position.

That's what I thought, thanks. I guess if I feel the training is getting easier as my body adapts to the position I can just test again

I also see FTP tests as time well spent riding your TT bike hard.

I think it's useful to have max effort for the duration of the TT you are training for, ie 18-25 min range for a 10 mile.

However a lot of riders to begin with have a big delta between power they can produce in the position Vs not, so if you set all your zones lower than what you can actually do, then any sessions you are doing above threshold will be less than what you can physiologically do. make sense?

By all means if you can commit to doing every single training session (including 30/30's, V02 etc) on the bike in the pos then eventually that gap might close.

In short, I used to do threshold work and above all at TT FTP but have found better results having 'true' power zones and accepting that when doing TT position work I may have some sessions where I can't hold it for the full interval. I don't see any benefit in high intensity work done in position at 90% of what I can do, as I am so rarely racing above 110% FTP in position other than accelerating out of turns etc.

Interesting, thanks. Maybe I’ll just do it in the position, see where I am then make a decision from that

Based on no science, I’d suggest doing longer sweet spot, threshold and supra threshold intervals in TT position, then vo2max and anaerobic etc sitting up. This both replicates what’s happening durning the NRHR and gets you used to longer periods in the tuck as your training progresses.

You can start with one in every three intervals or something, then work up. Can also adjust interval intensity on the fly - they’re all zones rather than exact numbers so don’t worry too much about hitting a precise target.

These are two mistakes I've made training related to the above which may seem obvious but I'm stupid so the penny only dropped afterwards. Had a 30w difference between TT vs Road positions so did a bunch high Z4 intervals 10-20 min repeats in TT position and with some longer rides 90-120min Z2 wi 20-30 min Tempo blocks and over a couple of months got that closer to 10W. I thought Job done and went back to doing all my training upright because it's much more enjoyable only for that gap to start to open up again within a few weeks so if there's long enough gap inbetween races maintenance is required. I also did most of my Threshold work on the Watt Bike setup the same as my TT bike but would end up really dropping my head when the efforts started to bite only for my neck and traps to cramp up on my first longer TT because those muscles weren't conditioned to hold that position for that long. TT position means just that not kinda TT position who knew? If you don't use it you lose it

I agree with all of this - and don't get disheartened if the ratio of pos to out of pos isn't great to begin with. It will improve....

Is it even true that your power output in TT position can ever equal your output on hoods or in drops? I don't think that's something I've ever heard or read, so not something I've been chasing. Just accepted.

I figured that yes... there's a drop in power output, but you're still working as hard as you would be if out of position. So by improving your power in position; you're actually improving your fitness, and thus your out of position power ftp improves.

Wouldn't ones power capability in TT position be more a function of position? Hip angle, position over BB, comfort etc.

But what you loose in power through the bike, you gain back twice over (or more) in aerodynamics. So it's well worth the 10-15% drop.

Is it even true that your power output in TT position can ever equal your output on hoods or in drops?

I don't see why it shouldn't. Assuming we're talking power output over the likely time period for a race, power output is going to be largely dependent upon aerobic capacity, and there's no reason why that should be affected by a TT position unless it's so extreme the rider can't breathe properly any more.

It’s largely accepted that you’ll be less powerful when in TT position.

Your aerobic capacity is the same, but the biomechanics and efficiency getting it to the pedals is compromised mainly by a tighter hip angle. Folding at the waist will hamper the diaphragm and reduce effective lung capacity. It’s also just uncomfortable and requires extra effort (watts) to maintain.

Best position for maximum power output is out the saddle, as you have more muscles available for use, and I imagine the inverse is true for a TT position. But obviously out the saddle isn’t exactly aero or sustainable ;)