Technique Tips
Time trial racing
Here’s how best to prepare yourself to beat the clock in TT events
Photography Robert Smith
01 Find your club
If you crave the raw speed of time-trial racing, there are around 1,200 open time trial events to choose from every year. These are not managed by British Cycling but by a separate governing body called Cycling Time Trials. There is no individual affiliation option, you just sign up to your affiliated local club and pay an on-the-day race fee. Most races have fixed distances (10, 25, 50 and 100 miles) or fixed times (12 and 24 hours).
02 Get aero early
The first thing to do is get your position dialled down. “Spending time refining your aero position should be done as early in the season as possible,” says coach Richard Rollinson of CPT Cycling (cptcycling.co.uk). This will ensure you feel comfortable and confident on race day. “Dial in what gives you the best aerodynamics and power within your flexibility, body shape and comfort – and then stick to it for the year.”
03 Ride your TT bike
No matter how fit you are, if you don’t practise on your TT bike, you won’t excel in races. “The earlier you train with your TT bike, the better your power transfer in that unique TT position,” says Rollinson. “Ride with your aero bars at least once a month over winter – more often if you can. And you can always use an indoor trainer if you prefer not to ride your TT bike outside in the winter months.”
“AIM TO CARRY YOUR SPEED THROUGH JUNCTIONS, DOWNHILLS AND TECHNICAL SECTIONS BY STAYING OFF THE BRAKES”
04 Pace yourself
It’s time to get used to pushing big gears. “Pacing a time trial is about achieving consistency with a maximum effort,” says Rollinson. “A big gear with high-torque and low-cadence effort is needed to get you up to speed, then adjust your pace and gearing according to headwinds or gradients.”
05 Maximise your speed
In time trials, micro-gains quickly add up so work on your bikehandling technique. “Aim to carry your speed through junctions, downhills and technical sections by staying off the brakes, and minimise pedalling on fast corners when you can,” says Rollinson. “The watts saved through these sections can be used on less technical but physically demanding sections.”
TRY THESE RACES
Sign up for an event or series to get a feel for TT
Tour of Cambridgeshire Time Trial
● Feel like a pro in this prestigious 26km time trial which features a starting ramp, closed roads and professional commentary. Minimum age is 19 and entrants will be set off at 20-second intervals. Do well enough and you could find yourself on the podium, with the winner being awarded a UCI jersey.
Triangle Time Trial series
● This fun summer series run by Otley Cycle Club (just north of Leeds) welcomes novice and experienced riders on courses ranging from 10 to 30 miles. You don’t need a TT bike: any roadlegal bike is allowed and there’s a handicap system. £4 entry fee for club members or £5 for guests.
TIME TRIAL GEAR
Recommended buys for conquering a TT
01 Profile Design Sonic Ergo 4525a
£129.99
● You don’t need a designated time trial bike to enter TT, and a set of clip-on bars will help you stay aero and in more comfort during the race. These are a solid pick.
02 Castelli Fast Feet TT shoe covers
£45
● These TT-specific aero shoe covers are coated in silicone to save drag when you’re racing at speed. Grooves on the Lycra leg portion detach airflow for even more speed gains.
Ultimate Session
TT Leg warmer
Coach Richard Rollinson, CPT Cycling
Benefits Threshold sessions and interval efforts will boost your TT fitness, but regularly practising your prerace warm-up will ensure you feel sharp on race day. “Never underestimate the need to warm up before a TT,” warns Rollinson. “If you start cold, it will take the first part of your race before your aerobic system is optimally active.” Taking your rollers to the race will ensure you can perform a consistent warm-up – and help you to minimise the risk of pre-race punctures.
Kit needed Power meter, turbo or road/TT bike
HOW TO DO IT
Warm-up 5mins @ 30-56% FTP
Set 1 3mins @ 56-76% FTP 3mins @ 76-88% 3mins @ 95-105% FTP
Recovery 5mins @ 30-56% FTP
Set 2 3 x90secs @ 105-120% FTP 3mins recovery @ 30-56% FTP in between each effort
Cool-down 10mins easy spinning