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Training Program 2 - Time Trial Training using the Bloubergstrand Route

In this, the second in a series of detailed articles on how to use a specific Chasek DVD as a training session, we take a look at the Bloubergstrand route in the Chasek series which is ideal for time trial training.

Any and every cyclist who rides a couple of times a week and is trying to maintain some sort of basic training schedule, should understand the concept of the time trial. However, if you have watched a time trial stage during a professional tour, you will appreciate just how important and difficult the time trial discipline is to master.

The 1 hour 18 minute Bloubergstrand route is perfect for use as a time trial training session with it’s flat beginning and end. The undulating middle part of this route will challenge you enough to take away any ‘flat road’ boredom.

A warm-up period is essential in a Time Trial. Once the actual training session or race has started, you should be riding at near maximum effort and using the big blade (53). The trick is to keep this effort steady, your heart rate under control and to ensure you don’t go into oxygen debt.

Warm up:

There are a couple of warm up options on the first section of the Bloubergstrand route.

1. Start on a easy gear (39x17). Keep a cadence rate of about 90, and drop down one sprocket every minute or so. 39x16 to 39x15 to 39x14. After the 14 use the big blade in front (53) and change to the 17t sprocket.
2. There is a sign post to the left for Bloubergstrand at about 4 minutes 50 seconds. Using the same principle as above, ride to this point as your warm up.
3. If you need a longer warm up, ride to the first right turn at about 13 minutes.
4. You should be on your big blade (53x17) by the final stage of the warm up.

The Time Trail:

The rest of the session is really going to be up to you as an individual and your current strength and fitness level.

Some points to think about during this actual TT stage:

• Remain on the 53 blade till the end.
• Always be in control of the gear, by ensuring you are able to turn the pedals over in a circular motion. A cadence of 90 – 100 would be ideal. If you feel as if you are ‘pushing’ then the gear is too hard and should be changed.
• Watch your heart rate carefully. You want to keep it as high as possible, but where you are ALWAYS in control.
• If you go into oxygen debt, you will need to slow right down to recover. In real life that means you have lost the time trial.
• If the pace you have set is too high, then slow down slightly BEFORE your body goes into stress.
• When you get to the undulating middle section, drop down one sprocket and stand on all the small climbs. Allow your speed to drop slightly.
• Use the slight down hills to recover. Sit in the saddle and change to an easier sprocket.
• Concentrate on a smooth ‘round’ pedal stroke.
• Match your breathing pattern with your pedal stroke.
• Constantly take small sips of water.

Cool Down:

As with the warm up session at the beginning, so the “cool down” session is equally as important. Almost every part of your body will have been at maximum for about an hour. This cool down should be at least 5 minutes.

After the finish, change to the small blade (39x17) and pedal slowly on the easiest resistance your trainer allows. Continue riding till your heart rate is down to your recovered limit.

Due to the intensity of this kind of training session, I strongly advise staying off the bike the next day, so as to ensure complete recovery. If you do choose to ride it should be for no more than 20 minutes. The bicycle gear and trainer tension levels should be at their lightest setting.