New equiptment produces…

10 weeks with only 1 more (which is really just a race scheduled for next week) all my time trialing is done.  I got a new bike (Cervelo P2SL) which is a hand me down from my gracious brother.  I also invested in the new Giro Advantage 2.  Both really helped propel me to some great times today. 

The workout: A brick workout with 3 x 20K on the bike followed by 10 x 400s of run intervals.  Five minutes of rest between the bike intervals and 15 seconds of rest between each 400.  With me?

Besides my computer being silly, the bike intervals were all PBs.  I did about 24K instead of 20 for the first set but still averaged about 38Km/h.  The next two were also done a bit long (22K) but were done in almost identical speeds of 37.8km/h.

The day was hot and I really felt it pedaling back for my transition.  My run intervals were good but not great.  The speed was there but I was suffering from dehydration.  If only there were water aid stations on every practice run!

So I’ve got some advice or suggestions if you would like to improve your time trialing.

Consistency.  Yes I say it a lot but I never re-scheduled a single workout.  Every week you build a little bit.  Don’t add too much (go from 20K to 40K).

When you start each interval, attack smartly.  Don’t go ballistic, use good form.  Time trialing is truly an art,.  Andreas Kloden, watch him.

Pedal strong throughout.  Notice when your stroke breaks down (you only push down and don’t pull down).

Stay strong in the wind.  When the wind is strong really focus on keeping yourself smooth.  Your speed will go down (because of the wind) but try to save every km/k you can.

Anywho, I think thats enough.  Soccer is over too, Go Spain!

I’m going to nap!  Thanks for readin,

Happy (I lost 4 pds) Trainin!

Cliff