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Time Trial tips(6 posts)

Time Trial tipsMaillotJaune4me
Jul 31, 2002 12:26 PM
i been thinking about doing a local time trial. before i give it a shot does anyone have any tips for me. the course is only 13.5k or 8.36 miles, and pretty flat. should i go all out since its so short. should i try and push a bigger gear than i do on my training rides. times or avg mph to shoot for ?
thanks andy
re: Time Trial tipsDougSloan
Jul 31, 2002 1:28 PM
First, if you want to do well, go out and do a practice and see what sort of average speed you can maintain. Try it for 5 miles. Shoot for that speed over the 8 miles and hope that the heat of competition will get you through.

Use aerobars. Practice with them, too.

Figuring out the right gear to use takes a lot of practice. No one cadence will work for everyone or for every event. I'd err towards keeping cadence a little high, though.

If you go into this thing totally oblivious to what you can do, and assuming the course is flat and no wind, my very rough approximation on speed would be to shoot for 24 mph, then go "all out" in the last 1/2 to 1 mile, assuming you have anything left. I'd rather have a little excess left with a mile to go rather than blow and struggle in.

Breath deeply. Stay relaxed. Knees and elbows in. Head up. Pace yourself.

Doug
re: Time Trial tipsfeathers mcgraw
Jul 31, 2002 4:47 PM
Ride the course as many times as possible, time yourself. Pick out landmarks for time splits, hit the lap button everytime you pass them, record your split times. When you do the race you'll be able to know how well you're doing. Don't be surprised if you're much faster. Ride at different cadences to find out what your optimum is. Figure out the highest heart rate you can hold without blowing. You can go a few beats higher in the race. Adopt an aero position (see below).
Hey, thats meWoof
Aug 1, 2002 4:31 AM
where did you get a picture of me?

Sincerely

woof the dog.
I think that means...feathers mcgraw
Aug 1, 2002 10:43 AM
you're my b!tch!
Tip thisKerry
Aug 1, 2002 6:09 PM
There are two obvious aspects to doing time trials. Training and the event itself. There are three key training points: 1) Do 1-2 mile intervals at speeds above what you want to do in the TT, with 1/2 to 1 mile recoveries in between. Depending on your current fitness and desire, do as many as 5 intervals, twice a week with at least a day off (recovery rides) in between. 2) Have a good base of mileage before actually doing a TT (500-1,000 miles). The amount would vary with TT distance and your general fitness and cycling experience, but the longer the planned event, the more base mileage you should have to both perform well and more importantly, avoid injury. 3) Work on your position. Get as low as possible on the bike while still being able to breath well. Hold that position for long periods. If you're going to use aero bars, practice with them. And practice your turnarounds.

For the event itself, there are a whole bunch of little points which, when added together can both improve your time and make the TT a more "enjoyable" ride. Be well fed and well hydrated, with a good carbo intake the day before and the day of the event. If its an evening ride, snack & sip through the afternoon. Some caffeine 30-60 minutes before the ride doesn't hurt. Be well warmed up - the saying is the shorter the TT, the longer you should warm up. A 10 mile ride to warm up for a 10 mile TT is good. Shortly before your start, do a couple of "jumps" up to maximum effort for 1/4-1/2 mile to get your body ready for a fast start. Arrive at the line sweating, but not out of breath, and ready for a rapid acceleration up to TT speed. Try to get to your maximum sustainable effort ASAP (remember, you're already warmed up). If your legs seem like they are the limit to going faster, shift to a lower gear. If your lungs seem like your limit, shift to a higher gear. Get into your best aero position and stay there. For the turnaround, hold your speed as long as possible, jam the brakes and bank the turn faster than you think you can go. Forget this business about sprinting for the finish - you should have nothing left to sprint with. Around here, the finish of a TT is described as "notfarfrompukin" if you get my point.