Training:I developed a 2 month training plan to move from a road racing focus to a time trial focus. This has included more time on the TT bike (of course), as well as intervals starting at VO2 duration increasing to TT duration. I actually did the TT course twice on Thursday to simulate next weekend's effort. This weekend was more intervals as well as an hour behind the motor on the TT bike - hot and hard!
Preparation:
I've been trying to refine my warmup and pre-race ritual (nutrition, hydration, cooling, etc.) in anticipation of next weekend's weather. I've been testing cooling vests, drinking systems, etc. I was actually so cold before I got out of the car Thursday night that I was shivering! Added to this is a more brief warmup (about 30 minutes instead of 60) and a special blend of motivational music!
Race Time:
Since I was young I've used visualization and mantras before and during my events, especially time trials. Thursday was no exception, and I like those that help to remind me to keep a steady effort, keep my aero position tight, and maintain the fastest line. Once you've hit the start line, these things are most important.
All of the above combined helped me to take close to 2 seconds per kilometer off of my time in April, for a PR of 26:32. 2% increase in power, 2% increase in speed, and 2% decrease in time. When you really think about how hard we work for small improvements, this puts it into perspective! 2% = 35 seconds. It just goes to show how all of the little things add up, and I've always been under the impression that the little things matter. 1% here and 1% there soon turn into real differences! Wish me luck next weekend as I try to convert these into another win for the team (and our sponsors that make it possible!).
Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.
