Time Trial PB's

[Tin Pot]

How do you guys pace time trials?

My goal is pace the ironman bike leg, but I'd be interested in how you pace 10, 25 and 100 TTs.

I paced my first 10 by heart rate, z2 for the first half then scaling pretty much to all out in he last ten minutes.

If my avg of 32kph for ten is an accurate marker, what pace would you imagine over 25 or 100?

 

[Cuchilo]

How do you guys pace time trials?

My goal is pace the ironman bike leg, but I'd be interested in how you pace 10, 25 and 100 TTs.

I paced my first 10 by heart rate, z2 for the first half then scaling pretty much to all out in he last ten minutes.

If my avg of 32kph for ten is an accurate marker, what pace would you imagine over 25 or 100?

I just go mental what ever the distance . I need to stop that but i get excited .

 

[Justinslow]

Yeah did a 25 on Sunday , i was shoot but everyone got the head wind and it wasn't a fast day .
The plan was to do the 25 last weekend , a 25 this weekend and then a 10 on Wednesday and a 25 the following Sunday but Mum is visiting from York to meet some family friends from Finland . Bonus is i get a Sunday roast cooked by Mum so TT can do one
At the moment i think i will do the club 10's at Hillingdon every other Wednesday evening and open 25's when and where ever they are . That may change but its what i'm thinking for this season .
On the health front . Every part of life has an impact on your training so you need to think about that and take it into account .
You have a family and a manual job . You're already tired from work and busy with your family but you're adding training and racing on top of that .
I don't know what to suggest other than talk to the people in your club who also juggle the same things . Maybe someone on here can add something ?
For what its worth i fell asleep on the sofa at 4pm for 2 hours so i also need to learn how to juggle things .

I'll be alright, just need to get back on it again like you say, I guess a period of inactivity is always going to be hard to break out of.......

 

[Joshua Plumtree]

25.33 tonight in second club ten of the season. Told myself I'm not racing yet, just pacing it out evenly until my fitness improves, but my burning lungs are telling a different story!

 

[Justinslow]

How do you guys pace time trials?

My goal is pace the ironman bike leg, but I'd be interested in how you pace 10, 25 and 100 TTs.

I paced my first 10 by heart rate, z2 for the first half then scaling pretty much to all out in he last ten minutes.

If my avg of 32kph for ten is an accurate marker, what pace would you imagine over 25 or 100?

10's pretty much flat out, but not silly flat out at the start my HR would be pretty high though. I've only done a couple of +20's and I tried to go steady at the start and build it up which is harder than it sounds as fatigue sets in. All last season I didn't use any gadgets just did it on feel, ive since got a Garmin but haven't really got used to actually using it as a tool yet. I suppose I should use HR a bit more and particularly for me cadence as my last two TT's I was only around 80 which is too low.
My best 10 of last year on our club evening was out into a small headwind and back with the wind, I think a lot of riders burnt themselves up trying too hard into that wind and had nothing much left to come home with (which involves quite a long uphill drag) I took it steady going out but then had some left to blast home and beat my PB by quite a margin where not many others did.
I also find courses you know a lot easier (obviously) you know the roads, what's coming next etc, new courses are like riding blind for me, I would always try to do a recce first either in the car or better still on a bike.
But this is only my second season so I'm no expert!

 

[Justinslow]

25.33 tonight in second club ten of the season. Told myself I'm not racing yet, just pacing it out evenly until my fitness improves, but my burning lungs are telling a different story!

Cool, what was the winners time and what is your own 10 PB?

 

[Joshua Plumtree]

How do you guys pace time trials?

My goal is pace the ironman bike leg, but I'd be interested in how you pace 10, 25 and 100 TTs.

I paced my first 10 by heart rate, z2 for the first half then scaling pretty much to all out in he last ten minutes.

If my avg of 32kph for ten is an accurate marker, what pace would you imagine over 25 or 100?

Are you sure you're in Zone 2 for the first half? Could it be that there's a heart rate time lag there and, in actual fact, your working harder than you think. Although it's best to pace the first half, Zone 2 isn't hard enough for the first half of a 10. That's more the kind of effort you'd want for a 100.

 

[Joshua Plumtree]

Cool, what was the winners time and what is your own 10 PB?

Only started 2 years ago at the age of 53. So PB not great at 24.57. Winner's time tonight was an incredible (to me anyhow) 21.07 I think.

 

[fimm]

@Tin Pot like the others I just go flat out for a 10, which is the only distance I've done a TT over*.
For the Ironman bike leg your aim is not just to finish the bike but to then complete a marathon. So it is a whole different thing IMHO. For my Ironman I think I had a heart rate target which I stuck to - but it felt very easy to start with, as it should. Everyone else was passing me, it seemed!

*this isn't quite true - I once did a 35 mile hilly TT. It was fun, and I was last.

 

[Tin Pot]

Are you sure you're in Zone 2 for the first half? Could it be that there's a heart rate time lag there and, in actual fact, your working harder than you think. Although it's best to pace the first half, Zone 2 isn't hard enough for the first half of a 10. That's more the kind of effort you'd want for a 100.

Yeah I was cautious as it was my first TT and the first half was uphill, it was z2 or z3 depending on what method you use, for me that's around 150-160 then up to 169-170, then peaking at 182 iirc.

Now I can reevaluate that - from a cardio point of view I can hold zone 4 for half an hour, it's just whether my legs can keep up.

For longer TTs though, assuming completely flat, how can they be paced?

 

[Cuchilo]

I'm not sure you are asking the right people to be honest . TT is about pacing it so you finish . You want to get of the bike and do a run or what ever so you hold back for the next event .

 

[Tin Pot]

I'm not sure you are asking the right people to be honest . TT is about pacing it so you finish . You want to get of the bike and do a run or what ever so you hold back for the next event .

It extends.

So if I planned a 10tt right and a 25tt right. Then to do a run after the 10tt I could look at the 25tt pace.

 

[Justinslow]

It extends.

So if I planned a 10tt right and a 25tt right. Then to do a run after the 10tt I could look at the 25tt pace.

You need to be talking to people who do iron man or biathlons/triathlons.
Doing pure TT's for me leaves me nothing in the tank after, I couldn't run, no chance.

 

[Cuchilo]

It extends.

So if I planned a 10tt right and a 25tt right. Then to do a run after the 10tt I could look at the 25tt pace.

I think you need to practice it and get it right for yourself . On my last 25 TT a club mate who is alot faster than me on all distances paced it so the last part was his fastest . I held him off for 14 miles and then he beat me by nine minutes On a 10 he normally passes me withing the first few miles .

 

[iggibizzle]

Finally entered my 1st proper 10 mile. 28.41. Was a bit disappointed as I've gone quicker in my own time on hillier loops on a normal ride! But having looked at the times a few people were a couple of mins down on thier usual times. So I'm happy with it Good to bein the company of people who've gone well under 19mins numerous times. Same time next week!