My 21 Day Time Trial Training Program (How fast can I get in 3 weeks)
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- เผยแพร่เมื่อ 21 ต.ค. 2024
- On borrowed a Time Trial bike, I see how fast I can get in 3 weeks. In this cycling training video I walk you through the 3 week training program I used and how it changed my Time Trial ability. I used Zwift a bunch to get the most out of the short cycling training block.
Training for cycling and training just for Time Trials is different. Which going into a stage race I need to still keep solid fitness for the road bike, while improving my ability to ride in the TT position. So I made the focus primarily on the TT bike but threw in some road workouts as well.
My coach Tony can be found on Instagram @ATP_coahcing if you were interested in training programs. Also, if you havent thought about Zwift, think about it. Zwift is one of the best tools for cycling training.
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Day1 - / strava
Day 2 - / strava
Day 3 - / strava
Day 4 - OFF
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Day 17 - OFF
Day 18 - / strava
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Day 21 - / strava
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3:56. “Day two also had me trying to figure out where to put my balls...”. That’s real analysis right there, people.
Went to the comments expecting to see this exact line quoted
Get well d00d! Have plenty of time to catch up on Norcalcycling and the VC videos over next couple mths i'm sure. -U10
Ball placement is the underrated subject in cycling
the illustrious woodcock johnson
Dude this video was really interesting , I think you should do more training programs they make some killer content 🤙
On day 11 you’re complaining about not having anything on the legs. But on day 10 you decided to do a race instead of recovery.
You sound like my coach lol
FWIW I've had it happen to me and done the same. Sometimes it's just about psychologically showing yourself you are strong. I had nothing in my legs thur, sub 1k watt sprint, did 1236w SEATED last night. Mentally being on point is just as important as physically
Totally can happen!!!...sometimes!
I did a race up an HC climb (0-1500m in 21km on a Saturday in June. Legs were hurting walking up stairs the next day. Road race on Monday (public holiday)- best legs ever!!
My thought exactly. Don't complain about the workouts when you don't follow the plan...
I understand though. If it’s what you can handle mentally that’s fair, but then complaining about it comes off a bit whiny. No hate though love your vids.
Very well timed video for me. When I was 18 I used to race and had a top 3 time on a local 10 mile tt. Then I broke my back and had 2 yrs in a wheel chair and 8 years off the bike. I’ve been riding again for 2 years and my fitness is just starting to get good. I’m heading back to where I grew up on Thursday and am going to try and beat my 18 year old self on that same race. Been getting my position dialed in the last few weeks. Really enjoyed the video. Has me more stoked up to go then I already was!
Not a Vegan or a racer but I never miss your video's as they are some of the absolute best online as they are both interesting and funny. I really enjoy them.
Okay so.. the amount of time and effort that was put in to this video 😲
Amazing work man. And also, your fitness is getting there 😃💪
If you had put a picture of Ivan Drago on the wall next to your zwift set up = +18-25 watts.
LOL
AHAHAHAH
This is accurate. I've done it.
If you additionally listen to Rocky vs. Ivan theme during the fight = New FTP is your old VO2Max.
The relative openness of the hips is what affects your power on the TT bike. It is very different between the two types of bike. Could have been your position above the pedals on a bike not fitted to you.
You should have a TT saddle which is positioned right below the sitz and really only supports you (boys are way out in front).
Recommend the pigeon for TT position. Stretches gluts at the same time. Work your way to laying flat. Works.
Pedals by Garmin? Work as designed (poorly).
Congrats on the KOM. If you are going uphill, how did that work on the TT?
Rocked the 10 miler.
Love your videos, keep them coming!
Your enthusiasm is amazing bruh. Keep it up!
I really, really, really liked this particular video. Great stuff always, but this one was a step up.
Undergoing the transition from being used to a road position to TT position right now. I totally feel you. The beginning is so accurate haha
I've never been so interested at such a long video
i was riveted the whole way through
awesome that your aero gains were so palpable
Do a yoga for cyclists video please. Thanks
Yeah and warm up/warm down stretches if he does them.
Yes
Yes please
yoGA with Adrienne has a yoga for cyclists video.
That's awesome idea !!
Great run through!! Zwift really is great! It has made me fitter in the winter during “off season” than the summer months. Haha
Really enjoyed this video T!!! Well done, what an improvement over such a short period of time! Have been doing TTs for a few months now and like it a lot. Got 8th last Saturday with 45.2kph av over 22kms. Am curious if you'll keep this up. Perhaps it really suits you, I guess so!
5:04 - Which yoga pose requires toilet brush ?) Great video btw😇
Hahaha!
Great Vid!
It might interest you to know that in the UK the amateur 10mi TT National Champs was Won in 2015 on a bike that cost less than £1000 & no power meter, computer or HRM. So often riding on feel can sometimes be better... sometimes
If you just train w a power meter (bikes at the gym for me) you can get a good feel about where you should be to keep power and you train it in there
Yea half the kit was donated to him 🤣
Really enjoyed this video. Spent 2 hours setting up my time trial bike properly now, feeling inspired to get in the hours in the aero position after this!
Tyler i totally get what your saying and unless you try it and apply yourself you won understand. I watched your video and thought exactly and even the zwift races thanks
Between TT training and swimming. A little bit of run training and you’ll be in Kona in no time!! :)
Love these training plan type of videos! Please do more of these!!
Perfect timing! I have my first ever Time Trial race on Thursday. Thank you!
TT bikes are for invertebrates.
LOLOL....that one got me good.
The more I watch you, the more I love you.
Huge awesome dad to awesome dad hugs dude.
Love from Canada :)
Tyler and going for hero breakaways. Name a more iconic duo
This video taught me that zwift races are a suitable substitute for any workout
For real though, I freaking love zwift racing.
This was a great video. I enjoyed the balance of a technical training video with VC flair of course. Keep on
good job. good vid. a week of tapering before race might be another useful trick. saving your matches for your tt stage could give u another boost. but its good you gave yourself for the team the stage before. i understand your team gets two chances to win when you go into a break and go full hero mode. next time they can give you the limo ride all day the day before the tt.
Gj, sounds like time trial has good carry overs for overall fitness. I see some comparisons between your 2 week program and how I train in powerlifting. Just watching these videos is helping me get the lingo, abbreviations, typical racing environments and conditions... all helping me on my road bike journey. I could have had a road bike over 10 years ago but didnt have the 900 bucks cash to buy it, stuck with mountain biking since then, using a hybrid bike now. It sucks but I'll use what I have.
Nice job I'm looking forward to more TT videos on your own machine which your mph will be more then 27 mph I'm sure of it....🤙🤙🤙🤙
This is still one of my favorite videos!
Tyler - Awesome video man. Couple of things I noted. #1 you should have done/should do a FTP test (just do a ramp test bro) in the TT position to determine your correct FTP for that position. As you noted you couldn't hold the prescribed power as the position is so much different. Proper zones is going to allow you to finish those workouts. #2 I'm not so sure that bike is too small. Before you buy anything get a TT fit by someone that does TT fits. Everything I've heard is that the TT bike is generally a size smaller than your normal road frame size. But again...if you're going to drop that money get a fit first and make sure you get the right size and are in the best position to make power and be aero (and are legal in case someone decides the TH-cam hero should have their bike checked). #3 when are you coming to PA to visit your coach? Turns out he lives 2 blocks from me and Erin is on the race team with his GF (trying not to name names here). If you happen to come around Oct 6th my father puts on a hill climb TT I'd LOVE to see you smash. Hell I'll pay your entry.
Great video bro, they really inspire. Totally sympathize with the "pain" of a TT fit, def a lengthy process, no fun. Glad it became fun in time for you.
T - regarding "ball placement", just continue to tweak that ISM saddle. A tiny tilt angle adjustment can result in a major improvement in comfort! I don't even own a TT bike, but have been demo-ing several of their saddles, and am a true believer in their design concepts. I think it was Phil Gaimon that turned me on to their stuff when he started his video series a couple of years, right after I'd purchased my road bike, and was having comfort issues on the saddle. Give more than one model a shot, and don't be afraid to experiment with setup.
Yo Dude, I love the videos you make. I gotta say, you have such a gift in going deep and your numbers are impressive, but I feel like you don't get the results to match? From your racing videos I've seen, you love being active at the front of the race and always seem to be going off the front. I wonder if you conserved yourself better and race smarter, you'd have more results by now? Reminds me of Lance Armstrong's 'It's Not About The Bike'. He mentions wanting to tear the legs off his rivals but that meant he always used to go too early and blow.
I have zero sprint. So sitting in at a crit or flat road race gives me a zero chance of winning. I am more of a domistiqe than anything
Awesome video VC!!!
Great video. In trying to do a TT and these type of videos are really helpful. I feel that road race is out of my league, but might be able to do. TT.
Hey Tyler were the pedals you had trouble with the Favero Assiomas? I’ve recently experienced greatly decreased battery 🔋 life in my left pedal, and a guy I know on Strava has had more serious battery problems. I really love my pedals but am a bit concerned.
Try watching TV or reading while in an areo position. When I first started tt position, I couldn't do more 20 mins, now I can do 112 miles at 90% tt. Core works helps a lot. As for the balls issue, I don't actually sit on my saddle, I balance my bum on the beak of my time trial saddle... otherwise, after 4 or 5 hours, you can forget about any more kids
Heck yeh!!!!!! Nice upload. We want more!!!!!!!
Bro, that outro was on point!
ALWAYS enjoy your training videos...very helpful
You ARE a spectacular inspiration!
Watched this again for about the 20th time..you crack me up!!
Another class video from VC
When are you and Cam going to Zwift race again?? 😎🚴🏻♂️🏆
Zwift is awesome for intervalls. It has totally ruined outside intervall training for me:)
I heard someone said that you have your own jersey in zwift? Is that so, if so what is the code to get it?
hvah Id also like to know
To get the Jersey you need to join the event I am throwing on August 7th or the first Wednesday of every month. Gonna be sick! Stay tuned for the official announcement.
The Vegan Cyclist Nice! Hopefully it is at a respectable time for us from Europe. And great video! Got a the Mountain TT state champs for us in the under 17 cat in 5 weeks where I want to get the win after I got 2nd in the TT champs. So thanks for this training advice!
Congratulations on you 100k subs. Your content is 🔥🔥🔥
Awesome video, awesome outcome!
Never clicked on a VC video so fast !!! :D
Appreciate your content 👍 keep making great stuff
Awesome vid!! Love that you share the training plan with us!!
Awesome video! Stupid question, but isn't your cadence on the lower end?
So on the road bike I like to spin high, but in the TT position its so hard to spin fast and not rock all over the place. Towards the end I got better at it but still liked a cadence around 70-80 in the TT position.
The Vegan Cyclist Okay, knew there was a good reason! Thanks for the answer, another amazing video from you.
im training for the 24 hour TT World champs in cali
@Brainjock pretty self explanatory isnt it?
Did the relay a couple years ago. Those top guys are amazing. Best of luck.
@Brainjock like they hour record but for 24 hours. Whoever rides the furthest in 24hr wins.
I’ve found a lot variation for power irl vs Zwift especially in Intervals in Erg mode.
dude, you should do a review of that van setup
I love TTs and zwift races
Hey bro you did great. Great advices for my to start my tri b training.
Great video man! But I don't get that bento box thing. Why didn't you take it off? Or did I miss the information in the video?
Nice job on the improvements and thanks for the video!
Can you share some of the stretching/yoga/mobility work you did to improve your position? It seems like off the bike work is a big factor on a TT bike (or even when getting aero on a road bike).
Really interesting video.
TT is the best road discipline - all about you without any of the pack games.
Yea I just recently got into cycling (gravel), but I really see myself being pulled towards TT.
Bruh ..!! U could have told us this was a Zwift commercial. Lol. Playin. I agree
Hey vc!great video!A zwift race is considered endurance or intervaled training?
Are these time trials particularly hilly? Don’t get me wrong, you are a great rider. But 330W on a TT bike for a flat 10mile effort should result in more than 27mph. Even in the windiest conditions, I get to 27mph at around 290W (as a very tall rider), even with quite some elevation gain...
you might want to get a proper bike fit, because then you would be smashing it!
That bike actually looked pretty good on you fit wise. Smaller is lighter and it allowed you to have a more forward position. Some time trialists actually prefer smaller bikes. Just saying. Great video thanks!!
Favourite VC video
Bro.. Canyon has some sick tt bikes
Those are great bikes, but that speed concept is right with them.
Can you make a workout video for strength core training? Really interesting subject.
Love the vid. What was the synth tune at the end?
11:06 right when that headwind strikes
VC training down in the dungeon! Hard to the core!
Sick outro track! Love it :)
Great story! Could you do a video on your stretching routine? Cheers
Brother, I've been riding a TT bike that's been too small for me 10 years. I went and got it fit. You could probably pick up a used aluminum one on eBay for cheap.
I think 95% of your "gains" are adaptation to the TT position. Its really insane how much power you lose when in a position you dont really know well. It feels like : " How can this little watts be so hard when i have done more than that on my roadbike without any problem"
great video, looking at doing TT's so this was good inspiration
Oh wow this is what i am doing now. Reloading the gun for another TT 3wks out. It is uncanny. Where do my balls go? When is my disc getting here. Which risers should i install. The chain needs a speed wax. Can i destroy my PR. This is it.
Breathe.
Brilliant - great job 😊
What chainrings are you running (front sprockets)
@90 rpm in 11t rear
50/34 - 11/28 = 32.86mph
52/36 - 11/28 = 34.17mph
53/39 - 11/28 = 34.83mph
54/42 - 11/28 = 35.49mph
I am running 50t in my front "giving up" 3mph on 90 rpm.
I am seriously ready to switch my chainrings..
Hey VC, so you mentioned in the video you use HVMN Ketone Ester. Do you think it actually makes any difference?
100%. It should be considered doping
@@TheVCAdventures Are you already on a Keto diet? I wonder if the Ketone works well if you are not in ketosis.
@@mrJoey3131 It probably works better on regular diets...extra fuel source. Carb power + ketone power.
That power2max classic is a bullet proof power meter
27 mph for 10 miles sounds amazingly fast to me. I don't know of any local racer who can manage that. One TT racer who has been "stalking" me on Strava did 12 miles at an average speed of 25.4 mph at an average power output of 300 watts. The very next day I beat his KOM with an average speed of 26.8 mph, but that was on a racing recumbent. I doubt I could have averaged even 23 mph on a TT bike.
It might have helped if you “undergeared” yourself on the TT bike and spun at a higher cadence than you would on the road bike. I’m a professional triathlete and I always use a cadence of around 100-105 since you can’t actually push as hard on the pedals!
So, what happened to the TT bike you used when you did the TT beginners tips vid?
VC, would you say most of the gains were due to simply getting comfortable in the TT position and the stretching you did to make that happen?
100%. When I started I was only able generate 70% of my total power in the TT position. If I spent a few months on it, I could get it to 100%.
Question: where can I find that TT training plan in Training Peaks? Something to try over the winter, to increase baseline power output, for my Triathlon efforts 😉
outdoor watts are always higher than indoor watts an TT Watts are alway lower than roadbike watts
Great video and very impressive Gains.
So the time your power meter doesn't work, you go 1 mph faster.
Maybe going by feel is good to free limitations?
Can you please make a video with an honest review of the giro vanquish helmet?
Could you post the details of your program ? number of set , / series / time off / work time / effort level ?
Great video. Love the analytics and appreciate the production value of the video.
Outstanding videi
You must be really loving Lebowsky
What trainer are you using now, I saw a cyclops on IG?
probably there were another factors (environmental, position etc..)
due to the fact that its almost impossible to add 2.7 km/h by adding 31 watts when ridding in this speed
Thanks for the vid!
Excellent video
Hey VC, when I’m doing like a max 5-10min effort I keep getting a stitch, no matter the gradient. Not sure why this is, because I know I can go harder but I keep getting a stitch at around 180bpm after 5mins effort, but my max is 195 bpm, any tips as nothing seems to work. Is it just due to the effort and my fitness isn’t there??