Breaking the 1 Hour Barrier 25miles / 40Km

Alf Engers – set a competition record of 49 minutes 24 seconds for 25 mile TT (before tribars)

Readers Question how can u cycle fast under 1hour in 40km?

There was a time when breaking the hour for 25 miles / 40Km was a very prestigious target for time triallists.

The first person to break the hour for 25 miles was Alo Donegan  in 1934. Modern technology – tri bars, aero frames, aero hats e.t.c. has helped bring the goal within the reach of more club cyclists. But, nevertheless, the one hour barrier remains an important goal for many. Breaking the hour for the first time is definitely a good feeling.

Training for A Sub One Hour 25 Miles.

Base Level.

There needs to be a base level of fitness. For a couple of months over winter, I advise riding at a steady tempo and not worry about any interval training. To race 25 miles, you don’t need a huge mileage; you can probably get away with 100 miles a week – sometimes less. Doing 300 slow miles a week, won’t do a huge amount to improve your speed in a 25 mile / 40Km race. Even during the race season, you want to set aside one or two days for steady recovery rides. It is in these recovery rides that  you give you muscles chance to recuperate after being damaged. Even if you train on a turbo in winter, make sure you have a couple of months off doing intervals – it is not something you want to be doing for 12 months a year…

Intervals.

With a base level of fitness, you can begin to work on speed work. Early season, I advise intervals of 5 minutes at race pace, with 5 minutes break in between. You need to get used to riding at race intensity. The recovery time will enable you to have more quality training in the higher thresholds. When you become confident with intervals, you want to try and ride these intervals at a pace which would be uncomfortable to maintain for one hour. It means you’re stretching your capacity and forcing yourself to increase your lactic tolerance, and general speed. If you have a power meter you can train at those power levels necessary to break the hour. If you like training on a turbo, you can do these 5 minute intervals on a turbo during late winter/ spring.

Ride 10 Mile Time (16Km) Trials

If you can ride 10 miles in 23 minutes (av speed 26mph), you should be able to break the hour at 25 miles. Often my average speed for a 25 mile TT is about 0.5mph slower than for a 10 mile time trial. The basic principle is to be able to ride fast for relatively short distances; once  you have this basic principle, it becomes easier to keep this speed for longer rides. You don’t train for a fast marathon by racing lots of marathons – you get a fast time by being able to run fast 10km and fast half marathons.

If you can’t ride 10 miles at 25mph +. Try riding for 5 or even 3 miles at 25mph+ av speed. This will give you the confidence to ride fast.

Race

Racing is an excellent way to get faster. Graeme Obree was asked how he trained for breaking the world hour record. People may have expected complicated interval sessions, power output rations. Graeme replied – riding as fast as I could for an hour on my turbo ! This year I have not raced very much, and my times have been slower.

Other Tips to Break the Hour

Aero Equipment makes it much easier!.

My time trial bike is roughly 2mph faster than my road bike. It costs money, but, it will make a difference. Note, you don’t have to worry about spending money on ultra light carbon fibre components – they will make little difference in flatish time trials. What is important is  your position.

Pacing in a Race.

It is important not to set off too quickly, but, maintain a constant pace throughout the race. Whilst maintaining a constant pace, make sure you push yourself hard enough. You shouldn’t be able to sprint for the line. You should feel the lactic acid building up in your legs.

• 25 Mile Time Trials times
• Classic time trial photos

My Personal Best for 25 miles is 52.57. My fastest time for 2008 is 54.27