Stay on the pace in a 25-mile time trial

Time trials, boardman tt

2 weeks to prepare

The 25-mile time trial is all about pacing yourself. It's roughly speaking your ‘threshold' intensity - or the maximum amount of effort you can sustain for one hour.



This needs practising or you'll make the same mistake that most novice ‘testers' make (as well as many more experienced ones) of starting too fast, blowing up early in the ride and crawling to the finish line.

So with a couple of weeks to go practise sustaining the highest pace you can for around one hour a couple of times. Use a heart rate monitor to guide you if possible - check average heart rate over a one-hour test and if you finished too strong, try it again a few days later at a slightly higher rate.

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OneFlexibility and core strength30min@zone3A,15min@zone4,30min@zone3A,5min@zone210min @ zone 3A, 2 x 12min @ zone 4, 5min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 20min,  20min @ highest sustainable pace, 10min @ zone 260-90min @ zone 3A/ 3B
TwoFlexibility and core strength30min@zone3A, 30min@zone4, 30min@zone3A, 5min@zone210min @ zone 3A, 3 x 10min @ zone 4, 3min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 20min,  30min @ highest sustainable pace, 10min @ zone 260-90min @ zone 3A/ 3B
ThreeFlexibility and core strength30min@zone3A, 40min@zone4, 30min@zone3A, 5min@zone210min @ zone 3A, 3 x 12min @ zone 4, 4min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 30min, 20 min @ highest sustainable pace, 10min @ zone 260-90min @ zone 3A/ 3B Use this ride practise cornerig
FourFlexibility and core strength10min@zone3A,10min@zone4,10min@zone 3A,5min@zone210min @ zone 3A, 3 x 5min @ zone 4, 2min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 10min, 10min @ highest sustainable pace, 5min @ zone 240min @ zone 3A/ 3B, practise cornering in the drops
FiveFlexibility and core strength30min@zone3A, 30min@zone4, 30min@zone3A, 5min@zone210min @ zone 3A, 4 x 5min @ zone 5, 2min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 30min, 50min @ highest sustainable pace, 10min @ zone 260-90min @ zone 3A/3B Do this ride on the event course
SixFlexibility and core strength30min@zone3A,30min@zone4, 30min@zone3A, 5min@zone210min @ zone 3A, 4 x 6min @ zone 5, 2min easy spin between each, 10min @ zone 220min core strength and flexibility routineRest dayWarm up 30min, ride 60min @ highest sustainable pace, 10min @ zone 2, ride on the event course in full TT set-up60-90min @ zone 3A/3B

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