Foldable Bikes Party: How to make the transition from sportive to time trial

Thursday, 7 May 2015

How to make the transition from sportive to time trial

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A Cycling Plus reader asks: "I'm taking part in my first time trial this season but have only ridden sportives before, what extra training should I do to ensure I give it my best?"

Eddie Fletcher, Wattbike's lead sports scientist, replies:

If you have followed a training plan for a sportive then your baseline training will be the foundation upon which to build. I prefer a 12-week preparation period towards a first time trial: two progressive four-week phases with duration and intensity increasing, then a final four-week phase including tapering.

Each phase consists of three road rides and two specific turbo/Wattbike rides. Two of the road rides are pure base training, and in the first four weeks will range from two to three hours, increasing in the second phase.

These rides are in training zones 1 to 2 (see here for details) with an occasional foray into zone 3. This is excellent for developing oxygen utilization and will result in more power for the same effort.

The third road ride is more specific, using flat terrain to sustain riding at zone 3. Be careful on duration in the early weeks but building these rides from one to two hours will improve your ability to sustain power (speed) over a prolonged period.