A time trial is racing at its most basic level, with just you, your bike, and the time to contend with. It tests the cyclist’s and machine’s ability against the clock.
A time trial bicycle (TT bike) has a shorter wheelbase, more aerodynamic, places the rider nearer towards the front of the bike in aero position. Besides, it can have solid disk wheels. It comes with some complexity and you need to know the tricks to ride a faster time trial. It’s time then to take a look at a few simple things that can help you to dramatically improve your TT times and performance, making the most of your abilities.
A full-fledged time-trial bicycle, or even a transformed bicycle, will need a more demanding riding posture than most riders have been used to. When riding time trial, you are required to put your head down, bring elbows close together and position your backside in the air. Therefore, it is important to stretch your muscles. A good tip is to stretch your glutes, lower back, and hamstrings, hips and buttocks to improve your flexibility.
To do this, and to stretch your buttocks and hips, you need to lie down on your back and bend both legs. Then, position the ankle of your left leg on the knee of the right leg. With your hands behind the bent knee, pull it forward into your chest. Keep the pose for twenty to thirty seconds and do the same thing with the other leg.
If you want to attain a faster time trial, you need to invest in the right time trial equipment. While you can still use a regular road bike for a time trial, you may not ride a faster time trial.
Of course, you do not need to spend a lot of money to get started. The right frameset comes with aerofoil properties that let you ride low so you can have a smaller surface area against the wind. Adding tri-bars (from $30/ around £20) is another possible way to improve speed.
A time trial helmet saves the cyclist 10 to 15 wattage at racing speeds, according to Boardman. If you want reduce resistance during cycling choose an aero helmet.
Other things to invest in include a TT bike, high profile wheel/disk wheel, aero drink bottles, overshoes, gloves, a fitting skinsuits. Just prioritize the most important equipment that will give you an advantage during the competition.
Eating the right food is important when preparing to ride a time trial. Eating a high-carbohydrate meal is advisable before going for time trials that are ten or more?miles. For instance, 200 hundred grams of rice or noodles. Just ensure that you don’t overindulge and minimize simple carbs such as sugar, sweets.
Carbohydrate is also essential in the morning. Oatmeal, toast and jam, banana or whatever you prefer to add to your morning meal. On the way to the cycling race, drink an energy beverage and drink up to 200 milligrams of caffeine. This should also help during your warm-up.
Knowing some techniques will give you confidence in the course. For instance, you need to know how well to negotiate corners. Basically, you need to take corners at high speed so that you don’t have to get out of the saddle to regain back speed.
You need to know how to ride with your elbows folded inside and both hands a fair distance from either the brakes.
It is also advisable to go to and from an aero position one hand at a time when you encounter a strong wind. This will help you not lose control of the bicycle. If you find cycling in the aero position intimidating, a good tip is to start on a trainer and then proceed to practice on an empty lane. You can then go to the local time trial when you have attained confidence.
You won’t get the best out of all those weeks of practice if you don’t warm up properly before starting. Make sure that you warm up well for before the race begins.
Ride comfortably for 15 minutes, then do 3x10sec hard workouts with 2 minutes of rest in between. However, don’t overdo the warm-up as this will only make you tired before the race. You can use rollers or a interactive trainer, but make sure to simply warm up and don’t challenge yourself befor the event itself.
You need to be a fast thinker and remain very alert especially if there are other motorists on the road you are riding on. Also, it is very essential to remain calm during the ride. You need to be relaxed emotionally and when making pre-race decisions.
Knowing the course ahead of time is extremely beneficial. Find where the route is most difficult an where you can anticipate hazards such as bad roads, bumps. This helps to avoid last-minute surprises. Stay relaxed and cool. It’s easy to get anxious, but all that it achieves is to cause you to over focus. Learn some relaxation tips before your race, so that by the time you turn the pedals, your mind, body and your bike are all ready and working in unison.
In order to have the best time trial experience, you need to know the tips and techniques of riding a faster time trial. When it comes to these types of sports, it is more important to do your homework and seek professional advice to achieve better results. Speak to people who’ve completed a few TT races, and if necessary, seek out a specialist TT coach. Make sure that your kit and equipment is suitable, and remmember – enjoy the race. After all, the challenge is always better with a smile at the finish 😉
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