From August to Triumph: A Journey to a Sub-30 Minute Time Trial at Skylane
In August 2023, one of my athletes set an ambitious goal: to complete a time trial at Skylane under 30 minutes. This was not just about speed; it was a testament to dedication, smart training, and incremental progress.
Starting Slow: The journey began with a focus on building a solid foundation. Initial training sessions were conservative, focusing on endurance and technique rather than speed. We started with long, easy rides to enhance cardiovascular health and increase muscle endurance. The athlete's training was structured to avoid the pitfalls of overworking, ensuring recovery and adaptation were prioritized.
Incremental Increase: As we moved through the months, the training load increased gradually. This method, known as progressive overload, was vital. The athlete's power output and endurance were slowly ramped up, with each session tailored to not only improve physical capabilities but also to adapt the mind to the rigors of competitive cycling. Weekly, we increased the intensity or duration of rides, focusing particularly on intervals that mimicked race conditions. By December 29, 2024, the athlete had achieved an impressive gain of 31.5% in watts compared to August 2023, showcasing the effectiveness of the training regimen.
Mastering the TT Bike: A significant part of our strategy involved mastering the time trial (TT) bike. Unlike road bikes, TT bikes require a different riding position and technique optimized for aerodynamics and power efficiency. We dedicated specific sessions to get comfortable with the bike's geometry, ensuring that the athlete could maintain a powerful and aerodynamic posture for extended periods.
Aero Fitting: As we neared the goal, an essential component was introduced: an aero fitting session. This was not just about comfort but about slicing through the air with minimal resistance. The fitting session fine-tuned every aspect of the bike and rider setup—from handlebar height to saddle position. This attention to detail potentially shaved crucial seconds off the time trial.
Rest and Recovery: Perhaps the most overlooked aspect of performance enhancement is rest. In the final weeks leading up to the event, we scheduled days of complete rest alongside active recovery days. This strategy allowed the body to repair, adapt, and come back stronger. It was during these rest periods that the athlete's body absorbed the training stress, leading to improved performance.
This journey from August was not just about breaking a time barrier; it was about understanding one's body, the importance of strategic training, and the synergy between rider, bike, and the environment. A 31.5% increase in watts over the period further illustrates the athlete's commitment and the success of our training methodology. It's a narrative of how patience, paired with progressive training, can lead to exceptional outcomes in the world of competitive cycling.