-
What is a timetrial?
📈 Repeating the exact same physical workout and measuring the result.
Why practice a timetrial?
🏃♂️ Define progress & training effectiveness.
🏃♂️ Dictate future training stimulus.
🏃♂️ Show possible physical (and mental) dysfunction (e.g. looming illness & or injury).
🏃♂️ Direct the immediate training commitment (e.g. maintain current stimulus, push harder or shelve all training).
🏃♂️ Motivate further training or race confidence.
How to practice a timetrial!
⏱️ Calculate & know your DTI – your training (and TT) intensity ceiling.
⏱️ Design a 'running' course or treadmill.
Course design:
⏱️ Choose a flattish and uninterrupted course with an even and similar surface.
🌏 Google Earth is a great tool when considering and measuring up courses.
Note – while boring, a treadmill is a good testing choice. Set the treadmill at 2% incline.
⏱️ The distance is irrelevant.
⏱️ Your course should have you finishing the first attempt between 40-60 minutes at your DTi.
⏱️ Define the exact start & finishing markers.
⏱️ Setting your watch to police your DTi via an alarm is helpful.
⏱️ Ideally, warm up super easily for 2-5 minutes.
⏱️ Testing with a (chest strap) heart rate monitor is best.
⏱️ Start your stopwatch and race the course - again - up to your DTi ceiling only.
DO NOT EXCEED YOUR DTi!
⏱️ Focus on your most efficient form, controlling your breathing & relaxing your mind.
⏱️ Stop your stopwatch on finishing.
Then what?
📲 Link up with Brad Pamp – 0412 487 034.
📲 Send your result to Brad Pamp. e.g. TW1 @ 51.34.
📲 Forward each result, e.g. TW2 @ 50.45 and so on.
📲 Further, and ideally, if you track your progress via a Garmin (linked below),
please consider connecting with Brad Pamp via the Find Friends link (search: Brad Pamp). This allows us to follow each other's progress.
Reading your result.
💓 With matching supplementary training and maintenance of good lifestyle health, your TT result will typically lower over time.
💓 However, a week-to-week result may vary.
💓 The changing temperature (heat), wind strength, lifestyle stress, a 'functional' niggle, or looming illness can disrupt the expected result.
💓 This is OK.
💓 A 3.5% (time) improvement over six weeks is a great result.
💓 A 3.5% return or better shows developing aerobic capacity, technical improvements, respiratory strength, and a healthy mindset.
💓 A 3.5 % improvement will allow for harder exercise, even raising your DTI (usually 7-12 beats), certain that you can withstand and absorb this more demanding effort.
Brad Pamp prescribes variations of time-trials regularly.
