Time Trials

24 mph for 32 km is good, if you aren't riding on aerobars and it's an out and back course (to negate effects of tail/headwinds) then I would say it's quite good.Riding on a windy day is also harder vs calm conditions, if you do an out and back course (and the wind doesn't suddenly change direction or intensity). Go do that time trial, you should be all set!

EvilGoodGuy said:

I'm going to race in a time trial (18km) in about a week or so. I'm alittle nervous. I've never raced in a cycling specific event. How does it work? What should I expect? Rules? Will I be last? How do I pace an event that is sooo short? I've never done any training for short events. All my training so far has been geared toward the 40km distance (part of a duathlon).

As far as fitness, I am able to ride roughly 24mph for 32km depending on terrain (last race result as part of a duathlon).

1. Warm up thoroughly before the start, and try to stay warm right up until it is your turn to start.
2. You will be assigned a starting position and the riders will be sent out 1 at a time at probably 30 second intervals.
3. Be in the right gear when you roll up to the starting line.
4. At the starting line, someone will hold your bike upright from behind while you sit clipped into the pedals waiting to start.
5. The starter will count down and then tell you to go.

I was pretty happy to average 24mph for a 10K TT last night. That was about middle of the pack for a men's open 10K training TT. You should do fine.

As far as pacing, that's half of the challenge of a TT, and it really takes practice to get it right. It should feel like you're going hard -- maybe even a little too hard -- because you want to finish with nothing left. I was discouraged on my first TT because I really felt like I saved too much. Try to keep your breathing heavy, yet deep and relaxed. Good luck.

frenchyge said:

As far as pacing, that's half of the challenge of a TT, and it really takes practice to get it right. It should feel like you're going hard -- maybe even a little too hard -- because you want to finish with nothing left. I was discouraged on my first TT because I really felt like I saved too much. Try to keep your breathing heavy, yet deep and relaxed. Good luck.

I agree. Can you ride the course in advance? Your biggest challenge is to avoid going out a touch too fast in the first 15 minutes because you're so pumped up. After about 15 minutes, you'll be in a rhythm and you can probably tough it out to the end if you get into trouble. If there's a major hill in the first 12 or so km, that's your most likely problem spot. If you can ride it at TT pace a couple of times in advance, you'll know what you can handle. You've got the right base for a TT. I'm still getting my speed back and I don't plan to ride a TT until I get to the 24-25mph level in my 20 min intervals because I want to feel like I belong on the course. Good luck.

The course is nearly right outside my house, I live .5km from the start. So I can ride it often. I see other cyclists riding on the route all the time. I found out about the race when I saw lots of cyclists racing on the route, many whom are sporting their club clothes and time trial bikes. I asked around and found out how to join.

Frenchyge,

This may be a stupid question, but how do I warm up? I ussually just hop on my bike and go...Will the .5k to the start be sufficient for a warm up?

EvilGoodGuy said:

This may be a stupid question, but how do I warm up? I ussually just hop on my bike and go...Will the .5k to the start be sufficient for a warm up?

Every second counts on a time trial, so you'll want to be able to come up to speed quickly and right out of the blocks. You can't afford to spend the first few minutes getting the kinks worked out. Imagine that the starting command is going to be the start of the first 20 minute interval in your workout.

I'd recommend that you get there in time to get signed in, get your position in the starting order, and allow at least 15 minutes of riding at a moderate pace in a neutral area near the start. Most of the other riders will probably be doing the same thing, so just ride around with them. The racers will be staggered by 30 seconds or so, so if you roll off 20th then you'll still have 10 minutes to stay warm after the first rider goes out. When you get back to the start, find you place in line (according to starting order) and wait your turn. Be in the right gear for starting when you get to the front.

You might already know this, but drafting is not allowed in a TT. If you catch someone on the route don't hang on their wheel to catch your breath. Either go on by or stay to the side.

even for a short event its a good idea to dedicate 20 mins to your warm up. build up to about 75% of race effort and include a couple of 30 second efforts at race pace in the last half. syncronise your watch with the starter and aim to arrive at the start 1 min from your departure time - you need to still be sweating and breathing a bit at the start.

in such a short TT keep thinking to yourself how you only have a matter of minutes to get everything out, let your effort creep a little above what you feel like you can sustain, then aim to stay between these two levels, never lower else that is power wasted that you can never regain. know where the last half mile is and be prepared to go anaerobic for that final minute.