{"id":861,"date":"2021-04-06T01:30:48","date_gmt":"2021-04-06T01:30:48","guid":{"rendered":"http:\/\/www.warrencycling.com\/?page_id=861"},"modified":"2021-04-06T01:35:07","modified_gmt":"2021-04-06T01:35:07","slug":"time-trialing-information","status":"publish","type":"page","link":"https:\/\/www.warrencycling.com\/?page_id=861","title":{"rendered":"Time Trialing Information"},"content":{"rendered":"<p style=\"text-align: center;\"><strong>Time Trialing Information<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>4\/5\/2021<\/strong><\/p>\n<p><strong>\u00a0<\/strong>Know the course and current conditions<\/p>\n<ul>\n<li>Pre-ride or pre-drive the course the day of the event if possible\n<ul>\n<li>Conditions change and it behooves you to know of any road construction, new pot holes, dirt in corners changes in pavement, etc.<\/li>\n<li>It is important to be aware of the wind direction and intensity on all parts of the course<\/li>\n<\/ul>\n<\/li>\n<li>Do not trust your own watch\n<ul>\n<li>The only time that matters on race day is the official\u2019s time\n<ul>\n<li>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<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Warm-up<\/p>\n<ul>\n<li>About 1:15<\/li>\n<li>Example:\n<ul>\n<li>On Trainer\n<ul>\n<li>10 minutes at recovery<\/li>\n<li>Off and stretch<\/li>\n<li>10 minutes at endurance<\/li>\n<li>2 minutes at TT HR<\/li>\n<li>10 minutes at endurance<\/li>\n<li>2 minutes TT HR<\/li>\n<li>5 minutes at recovery<\/li>\n<\/ul>\n<\/li>\n<li>Off Trainer\n<ul>\n<li>Switch to race wheels<\/li>\n<li>Warm-up on road checking:\n<ul>\n<li>Shifting<\/li>\n<li>Breaking<\/li>\n<li>Tightness of handlebars\/aero bars<\/li>\n<\/ul>\n<\/li>\n<li>One start effort<\/li>\n<li>To line 10 minutes early to check official clock<\/li>\n<li>Roll around until 5 minutes to start time then report to start line<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Start<\/p>\n<ul>\n<li>Almost always big chain ring start, make sure in appropriate gear<\/li>\n<li>Lead foot just below down tube<\/li>\n<li>Start stop watch at 10 seconds to go<\/li>\n<li>Deep breaths after starting stop watch<\/li>\n<li>Out of saddle, get up to speed quickly without overextending<\/li>\n<\/ul>\n<p>On course<\/p>\n<ul>\n<li>Everyone goes fast when it is easy, make sure that you do as well<\/li>\n<li>Difference is made on difficult sections\n<ul>\n<li>Against wind<\/li>\n<li>Up hill<\/li>\n<li>Technical parts<\/li>\n<li>At end of TT<\/li>\n<\/ul>\n<\/li>\n<li>Maintain focus<\/li>\n<li>Mental check list\n<ul>\n<li>Breathing\n<ul>\n<li>Long deep breaths<\/li>\n<li>Breath from diaphragm<\/li>\n<\/ul>\n<\/li>\n<li>Flat back<\/li>\n<li>Open chest<\/li>\n<li>Relaxed upper body<\/li>\n<li>Still upper body<\/li>\n<li>Solid core<\/li>\n<li>Round pedal stroke<\/li>\n<\/ul>\n<\/li>\n<li>Work as hard as you can without \u201cblowing up\u201d<\/li>\n<li>Short TT\u2019s OK to sit forward on saddle<\/li>\n<li>Longer TT\u2019s will need to sit back further on saddle to use hamstrings and glutes more<\/li>\n<li>With about 3 minutes left, OK to go to above Red Line<\/li>\n<li>Should be completely spent at end of TT<\/li>\n<\/ul>\n<p>Post ride<\/p>\n<ul>\n<li>Stay on bike<\/li>\n<li>Small gear spin for 10 minutes<\/li>\n<li>Stretch and drink recovery drink<\/li>\n<\/ul>\n<p>Later in Day<\/p>\n<ul>\n<li>Massage<\/li>\n<li>Eat well<\/li>\n<li>Good sleep<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time Trialing Information 4\/5\/2021 \u00a0Know 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 &hellip; <a href=\"https:\/\/www.warrencycling.com\/?page_id=861\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":28,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-861","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P7aXmM-dT","_links":{"self":[{"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/pages\/861","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=861"}],"version-history":[{"count":2,"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/pages\/861\/revisions"}],"predecessor-version":[{"id":863,"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/pages\/861\/revisions\/863"}],"up":[{"embeddable":true,"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=\/wp\/v2\/pages\/28"}],"wp:attachment":[{"href":"https:\/\/www.warrencycling.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}