DESIGNING YOUR WEEKLY TIMETRIAL TEST SESSION
Your Timetrial Test (TTT)
Why?
✓ Confirm your improving fitness and running talent.
✓ Generate ongoing motivation.
✓ Highlight training and health troubleshooting.
✓ Results dictate future training programming.
What!
Option One: An outside testing course.
✓ Design a flattish uninterrupted course over an even and safe terrain.
✓ An out and back course often works best – offering a halfway progress check.
✓ Define the exact start & finish of your course.
✓ Your course must be repeatable, week to week – you don’t want to be standing at lights for 2 minutes during your test.
✓ The distance is irrelevant, so a GPS is not required but can offer useful data (i.e. changes in your pace over varied terrain; and, highlighting your second-half output – hopefully you’re not falling off the pace while holding your DTI).
✓ Ideally, your week to week testing course should have you finishing your first test between 30-50 min
utes. (e.g. 35.45).
The key: you are racing your course. However, you are never allowed to exceed your DTI limit (e.g. 141 bpm). If your HRM offers a policing (DTI) alarm, please take the time to set this up.
Remember, whether you are walking or running, you are racing (yourself). If you exceed your DTI, slow down until your HR returns to your DTI.
Option Two: An inside testing choice;
✓ Using a calibrated treadmill – fix the gradient on 1%, hold your DTI, and stop the stopwatch when you reach, e.g. 5km, or, alternatively, record your distance after 35 minutes, e.g. 4.7km.
✓ Remember your ‘improving’ goal will be to either complete 5km faster or cover a greater distance in 35 minutes at your consistent DTI.
How
✓ Turn on your heart rate monitor – chest straps are the most accurate and reliable.
✓ Ideally, program your HRM to alarm (beep or vibrate) should you exceed your DTI.
✓ Warm-up for 2-5 minutes – a super easy floating walk of shuffle.
✓ Start your stopwatch at the designated starting area.
✓ Rev up your effort to your HR ceiling as soon as possible.
✓ Back off your speed if you exceed your DTI.
✓ Stop your stopwatch at the designated finishing line.
✓ Record your result – texting the Coach.
The following should transpire, over time;
✓ You produce more output at the same intensity - e.g. you finish your test course faster at the same DTI.
✓ If it be necessary, and it is for most, you'll start to lose unnecessary body fat.
✓ Chronic on chronic annoying niggles will 'disappear.
✓ You’ll lower your training core-temperature.
✓ Your (efficient) technique will improve.
✓ The more efficient nose-breathing will take over.
✓ You'll look forward to your next DTI TT.
FYI - An example of the DTI TT in action.
Your results won't always go according to your plan!
Don't be too disappointed if you don't nail a personal best time every week!
The following influences can impinge on your week to week results - more so - by increasing your heart rate.
⋆ Increase in air temperature.
⋆ Running against the wind.
⋆ Increasing lifestyle stress.
⋆ Testing at a different time of the day.
⋆ Looming illness.
⋆ Gut dysfunction, a result of poor food choices.
⋆ Poor sleep.
⋆ Overtraining.