Looking at doing a team triathlon down at Geelong in a couple of months,
with myself doing the bike leg (40km), Con doing the Run(10km) and
another workmate the swim (1500m).

I'm tipping I'll be on the bike up near the front, which means noone to
chase down, and be a case of trying to limit the damage as people start
picking me off...I ain't exactly a quick ITT'er

Having never TT 40km before, what sort of training would people
recommend? Its on April 16.

What sort of av speed should I be doing?  My fitness isn't that good at
the minute.

Also has anyone got a rough idea of what sort of times teams do in
these races for each leg?

Thanks
ess

Also, I have a set of the TTT Spinaci type aero bars if you want to borrow
them......let me know.

Gags Wrote:

But what you really want, and I keep telling myself I should do more of
this, is some time on a velodrome doing constant speed work. From memory
the Geelong course is fairly flat so you need to be able to get up to a
speed and hold it. I enjoy the hill riding on the BR (no honestly I do),
but for ITT training on the flat it doesn't help me that much and i
really need to complement it with velo training on the flat.

essendon93 Wrote:

You probably won't be 'out front' because team entrants normally start
after the individual age group wave starts. If the course is multi-lap,
you'll have no idea where the leader is. This means you'll probably zoom
past some riders, and some will zoom past you (disc wheels make a
roaring sound as they go past).

April 16 is a way off, so you do have time for some specific training.
Coaches can give you some specific advice, but some general advice is
that you'll be riding for around an hour and a bit, give or take a
little. You can't sprint for that length of time + the fastest solution
is normally to give a constant or near constant power level. This means
riding within yourself in the earlier stages and ramping up the effort
level in the second half. Keep a good aero position (that is consistent
with comfort!) and concentrate on drinking regularly.

No doubt, others will have some helpful tips. Good luck!

Ritch

PS. I might even enter this race...

essendon93 Wrote:

Someone else might have a better idea of a good ratio for you but
obviously it's going to be a harder gear than you would normally ride
in because you wanna whip the trihardletes arses. :D

You (Ess) need to do 3 things - firstly, work out what your maximum
steady state power output is, which you can do on a velodrone with a
HRM, speedo and a reasonably still day.  Secondly, train to raise that
threshold by doing interval work at just above it, and thirdly, get as
aerodynamic as you can on the bike while doing this and remaining
comfortable.  You'll need a fair base and you will need to have done a
fair whack of E3 work to allow you to maintain threshold for long
periods.  In 2 months it will be possible to make a significant
difference to your ITT performance if you have enough base in your legs
to recover quickly from the intervals and E3 work.