Time Trialing Information
4/5/2021
Know the course and current conditions
- Pre-ride or pre-drive the course the day of the event if possible
- Conditions change and it behooves you to know of any road construction, new pot holes, dirt in corners changes in pavement, etc.
- It is important to be aware of the wind direction and intensity on all parts of the course
- Do not trust your own watch
- The only time that matters on race day is the official’s time
- Make sure that you check the start clock and know what time that the officials think that it is and adjust your warm up accordingly
- The only time that matters on race day is the official’s time
Warm-up
- About 1:15
- Example:
- On Trainer
- 10 minutes at recovery
- Off and stretch
- 10 minutes at endurance
- 2 minutes at TT HR
- 10 minutes at endurance
- 2 minutes TT HR
- 5 minutes at recovery
- Off Trainer
- Switch to race wheels
- Warm-up on road checking:
- Shifting
- Breaking
- Tightness of handlebars/aero bars
- One start effort
- To line 10 minutes early to check official clock
- Roll around until 5 minutes to start time then report to start line
- On Trainer
Start
- Almost always big chain ring start, make sure in appropriate gear
- Lead foot just below down tube
- Start stop watch at 10 seconds to go
- Deep breaths after starting stop watch
- Out of saddle, get up to speed quickly without overextending
On course
- Everyone goes fast when it is easy, make sure that you do as well
- Difference is made on difficult sections
- Against wind
- Up hill
- Technical parts
- At end of TT
- Maintain focus
- Mental check list
- Breathing
- Long deep breaths
- Breath from diaphragm
- Flat back
- Open chest
- Relaxed upper body
- Still upper body
- Solid core
- Round pedal stroke
- Breathing
- Work as hard as you can without “blowing up”
- Short TT’s OK to sit forward on saddle
- Longer TT’s will need to sit back further on saddle to use hamstrings and glutes more
- With about 3 minutes left, OK to go to above Red Line
- Should be completely spent at end of TT
Post ride
- Stay on bike
- Small gear spin for 10 minutes
- Stretch and drink recovery drink
Later in Day
- Massage
- Eat well
- Good sleep