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any good sprint wo's for a 20km TT??

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any good sprint wo's for a 20km TT??

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11-09.-2007, 04:06 AM	#1
blkhotrod Registered User Join Date: Oct 2005 Posts: 128	any good sprint wo's for a 20km TT?? thanks

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11-09.-2007, 04:24 AM

#2

daveryanwyoming

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Join Date: Oct 2006

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Re: any good sprint wo's for a 20km TT??

Quote:

Originally Posted by blkhotrod

thanks

Are you asking for sprint workouts to help in a 20km TT? You don't need or want to build your NM power to ride a fast 20km TT, work L4(Threshold) and L5(VO2 Max) for a time trial of that length. You're talking about an event at least 25 minutes long, it won't be decided by your top end sprint, neuromuscular power or anaerobic capacity, it'll be decided by your core aerobic fitness and your ability to dig deep into the top end of your aerobic range(VO2 max) towards the end. Work 10 to 20 minute threshold repeats and 3 to 5 minute VO2 max repeats for an event like that. That and work on your start and pacing until you can manage your best steady output for the distance without blowing up.

Good luck,
Dave

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11-09.-2007, 07:12 AM

#3

Roadie_scum

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Join Date: Nov 2003

Posts: 1,286

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Re: any good sprint wo's for a 20km TT??

Quote:

Originally Posted by daveryanwyoming

Are you asking for sprint workouts to help in a 20km TT? You don't need or want to build your NM power to ride a fast 20km TT, work L4(Threshold) and L5(VO2 Max) for a time trial of that length. You're talking about an event at least 25 minutes long, it won't be decided by your top end sprint, neuromuscular power or anaerobic capacity, it'll be decided by your core aerobic fitness and your ability to dig deep into the top end of your aerobic range(VO2 max) towards the end. Work 10 to 20 minute threshold repeats and 3 to 5 minute VO2 max repeats for an event like that. That and work on your start and pacing until you can manage your best steady output for the distance without blowing up.

Good luck,
Dave

And it will be decided by your attention to detail as regards equipment choice and position.

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11-09.-2007, 07:49 AM

#4

blkhotrod

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Posts: 128

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Re: any good sprint wo's for a 20km TT??

Quote:

Originally Posted by daveryanwyoming

Are you asking for sprint workouts to help in a 20km TT? You don't need or want to build your NM power to ride a fast 20km TT, work L4(Threshold) and L5(VO2 Max) for a time trial of that length. You're talking about an event at least 25 minutes long, it won't be decided by your top end sprint, neuromuscular power or anaerobic capacity, it'll be decided by your core aerobic fitness and your ability to dig deep into the top end of your aerobic range(VO2 max) towards the end. Work 10 to 20 minute threshold repeats and 3 to 5 minute VO2 max repeats for an event like that. That and work on your start and pacing until you can manage your best steady output for the distance without blowing up.

Good luck,
Dave

Dave, what type of recovery intervals between the 10/20 minute repeats? and the 3-5 min VO2 max repeats? 3/1 work/recovery? 4/1?
Thanks

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11-09.-2007, 08:18 AM

#5

Alex Simmons

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Location: Sydney, Australia

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Re: any good sprint wo's for a 20km TT??

Quote:

Originally Posted by blkhotrod

Dave, what type of recovery intervals between the 10/20 minute repeats? and the 3-5 min VO2 max repeats? 3/1 work/recovery? 4/1?
Thanks

20 min efforts - minimal recovery 0 - 10 minutes. 5 is common.
VO2Max efforts - 1:1 recovery time is typical.

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