From bcarver@u.washington.edu Thu Apr 6 12:37:08 2000 Received: from mxu2.u.washington.edu (mxu2.u.washington.edu [140.142.32.9]) by lists.u.washington.edu (8.9.3+UW99.09/8.9.3+UW99.09) with ESMTP id MAA05584 for ; Thu, 6 Apr 2000 12:37:07 -0700 Received: from mxout2.cac.washington.edu (mxout2.cac.washington.edu [140.142.33.4]) by mxu2.u.washington.edu (8.9.3+UW00.02/8.9.3+UW99.09) with ESMTP id MAA03030 for ; Thu, 6 Apr 2000 12:37:07 -0700 Received: from mailhost1.u.washington.edu (mailhost1.u.washington.edu [140.142.32.2]) by mxout2.cac.washington.edu (8.9.3+UW00.02/8.9.3+UW99.09) with ESMTP id MAA25903 for ; Thu, 6 Apr 2000 12:37:06 -0700 Received: from malcom (D-128-208-46-48.dhcp.washington.edu [128.208.46.48]) by mailhost1.u.washington.edu (8.9.3+UW00.02/8.9.3+UW00.01) with SMTP id MAA15687 for ; Thu, 6 Apr 2000 12:37:06 -0700 Message-Id: <3.0.3.32.20000406124108.00969bf0@bcarver.deskmail.washington.edu> X-Sender: bcarver@bcarver.deskmail.washington.edu X-Mailer: QUALCOMM Windows Eudora Light Version 3.0.3 (32) Date: Thu, 06 Apr 2000 12:41:08 -0700 To: uwracing@u.washington.edu From: Brian Carver Subject: Re: time trials Mime-Version: 1.0 Content-Type: text/plain; charset="us-ascii" The wisdom of Craig....pay special attention to the warm up he wrote out. We will practice the ttt on Tuesday. >Sure Brian, > >Here are some thought on TT's: > >Warm up well for all time trials. > >This is how the warm-up protocol might look. Do a 15-minute or longer easy >spin to get the legs loose. The next part is easiest to do on a stationary >trainer. Stair step through your training zones: 5 minutes in zone 2 then 5 >back in zone 1, 5 minutes in zone 3 with 5 back in zone 1, 3 minutes at >threshold with 5 back in zone 1, 30 seconds above your threshold and then 5 >minutes zone 1 again. Spin around until 5-15 minutes before your start time >and then park it at the start and wait until you are being called up to the >line to take your warm-ups off. > > For Time Trials, pre-ride the course and pay particular attention to slight >downhills, corners, and where the toughest sections will be. Look at the >profile and try and max out on the hills and get a bit of recovery on the >downhills. Maximize your speed through the corners by scouting the course >prior to the race and pick your lines. Don't spend all your energy in the >first half, but then again, the best advise on time trailing that I ever got >was to "go out hard and just keep going!" > > This is especially true for shorter TT's. You need to get the bike up to >speed and hold it there till the finish. Once you get up to speed you work >back and forth over and under your max pace. This requires a "feel" for how >hard you can go and not overdo it. Once in a while throw the heart rate >monitor in a drawer and go out and ride some time trail intervals. Learn >how hard you can push yourself and not blow-up. Then on race day plan on >giving everything you've got and racing to the finish line. On a long time >trial you might use your monitor, but on a short one, leave it at home. > >For team time trials, start by taking even pulls, like 20 seconds each and >generally pulling to the top of little hills and then slightly over the top >and then pull off and let the group accelerte on the downhill. This takes >practice. Remember that you need to communicate if you are the last person >in line so the guy who is falling back after his pull knows to jump in. The >pace can be really fast and you need to start moving back into line as you >are passing the last person, maybe before if you are really cooking. Talk >to each other and start slow. > >Once you get going, let the strongest rider take longer pulls and those who >are not as strong take really short, or no pulls at the front at all. This >again is a "feel" thing. The strong guy must not go so hard as to drop the >others, and the others must know their limits and communicate if they are >going to get dropped. Work out a communication system so you finish with >the required amount of riders. Ideally everyone would stay together to the >finish, but if someone is really hurting or is slowing down the group >considerably, then the best thing is for that person to pull off and spin >out the rest of the race. If for instance you need 5 people to finish >together and this is the 5th person, the group must slow down and make sure >this person sits on and gets to the finish line as fast as they can. > >This is a great event and is back in the Tour de France this year. Enjoy! > >Craig .