Monthly Time Trials

We get told that we need to do monthly tests in all the good triathlon training books to measure performance.  Yes I get a lot of my athletes to do monthly time trials but I am not looking for measurements in performance for the most part. I am looking for the athlete to replicate racing, test nutrition, build confidence (a big issue a lot of athletes don’t factor in with their training) and building mental strength.

I also use these time trials to help get the athlete ready for a race.  Depending the athlete, the race, strengths, weaknesses, etc I will get the athlete doing weekly time trials a month out of their main race.

To give a glance look at how I run my time trials.(I should have to but best to warn you that everyone is different, what works for one athlete may not work for another).

Ironman and 70.3 athletes
a monthly 100km Time Trial with race gear and nutrition.  We want the athlete to do these on feel, put tape over speed, power, heart rate so you can’t see them and just ride as hard and as fast as possible.
Fast Transition (all transitions must be all fast)
12x 1km run off the bike at or above race pace with a 20sec walk between each 1km.
Led up to a race
Ironman Athletes
  • 3 weeks out – 150km time trial with a 10x 1km brick run with a 30sec walk between each 1km
  • 2 weeks out – 100km time trial with a 12x 1km brick run with a 20sec walk between each 1km
  • 1 week out – 50km time trial with a 6x 1km brick run with a 20sec walk between each 1km


70.3 Ironman Athletes
  • 2 weeks out – 100km time trial with a 12x 1km brick run with a 20sec walk between each 1km
  • 1 week out – 50km time trial with a 6x 1km brick run with a 20sec walk between each 1km

 Olympic & Sprint Athletes

A monthly 50km time trial with a 10x 1km brick run with 20sec walk between each set.

Lead up to a race

  • 2 weeks out – 50km time trial with 10x 1km brick run with a 20sec walk between each 1km
  • 1 week out – 40km for Olympic, 20km for Sprint distance with a 8x 1km for Olympic and 5x 1km for sprint distance brick runs
Please note that I also aim for a long aerobic run first thing the next day.
Tim Egge
indoor-cycling

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