GC
TT
FORM GC Time-Trial™
Overview:
The FORM GC Time-Trial™ rider is the most versatile rider in cycling. GC stands for “General Classification,” which is the overall best cyclist. The FORM GC Time-Trial™ rider loves to be in control in all aspects of the peloton as they are competing for the “overall.”
The FORM GC Time-Trial™ rider leads with their time-trialing talent, but must work hard to be near the best on long climbs, steep climbing, and rhythm changes on climbs.
Pro Rider Example:
An example of the FORM GC Time-Trial™ rider is Tom Dumoulin.
Physical Make Up:
Taller Rider
Lean
Long femurs
Physical Strengths:
Strong Threshold PTZ’s
Strong endurance
Favors in-the-saddle riding to develop power
Prefers steadier riding overall
Explosive ability
Can do both short explosive efforts and longer sustained TT-like efforts
Strong on medium grade climbs
Strong multi-day recovery
Physical Weakness:
Steep climbs
Rhythm changes on climbs
Mental Strengths:
Calculated
Executes with a plan
In control
Determined
Good at problem solving in tough situations
Resilient
Intense short and long focus
Strong mental endurance
Mental Weaknesses:
Low on aggression
Ideal Races/Events:
Stage races
Hilly one day events
Long time trials
Ideal Winning Race Strategy:
Mountain stages: Follow the best climbers and beat them in the final sprint.
Overall GC: Don’t lose much time to the climbers in the mtn stages, and take time in the time trials on them.
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FORM GC Time-Trial™ Concepts
Terrain and Conditions PowerTrain Zone™ Basics:
1. Flats - PTZ 1, 2, 3 and 4 Power Floor
2. Short Hills - PTZ 8 Power Floor
3. Moderate Hills - PTZ 5, 6, and 7 Power Floor
4. Long Hills - PTZ 5 Power Floor
5. Headwind - PTZ 4, and 5 Steady Power Floor
6. Downhills - PTZ 1, 2, 3, and 4 Power Floor with explosive efforts off it in PTZ’s 9, and 10.
7. Tailwind - Alternating between PTZ 7 to get speed while holding a PTZ 3 Power Floor
8. Sprints - PTZ 10 Power Floor with spikes off of it.
9. Rough Road - PTZ 3, 4, and 5 Power Floor
Key PowerTrain Zone™ Measurements:
30 Second Power
3 Minute Power
4 Minute Power
10 Minute Power
15 Minute Power
20 Minute Power
30 Minute Power
60 Minute Power
FORM GC Time-Trial™ Execution Skill Set:
Making an Attack
Covering an Attack
Surging
Changing the Pace/Rhythm Responding to Surges Climbing Momentum Positioning Before Climbs Final Climb (1st selection) Final Climb (Pace)
Final Climb (Battle)
Final Climb (Final Push)
Time Trial Start
Time Trial momentum (Pedaling and body position)
Time Trial Close
Peloton Smoothing
Pulling on the Front of the Peloton
Pulling off the Front of the Peloton
Getting on the Back of a Paceline or TTT
Accelerating
Decelerating
Stalling an Attack or Acceleration
Peloton Positioning
Riding (in the group) during the lead-out before the final sprint Sprint
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Solo Ride Plays:
TT Prologue (Short Time Trial momentum (TT Pedaling and body position))
Climb Closer (Changing the Pace/Rhythm)
The Catwalk (Surging)
Incredible Standing Hulk (Grinding on Steep Sections of the climb)
TT Flow (Time Trial momentum (Pedaling and body position))
The Closer (Changing the Pace/Rhythm)
Solo Away on the climb (Making an Attack)
Solo Effort Cadence Change (Finding Momentum on the Climb)
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Group Ride/Race Plays:
Dream Killer (Making an Attack at the bottom of the climb)
In Yo Face (Battle Climb Attacks)
The Knockout (Final Push Climb Attack)
Basketball to the Face (Battle Climb Attacks)
12 Rounds (Battle Climb Attacks)
T-Up Knife to the Throat (Final Section of the Climb Attack)
Cut the Rope (Changing the Pace/Rhythm)
Drop the Mic (Making an Attack on the Climb)