Riding Techniques - Time Trialling
N.B. The following is intended as guidance only and should be treated
as such. Any actions you take are entirely at your own risk.
Introduction
Time Trialling has for a long time been known as the 'Race of Truth'. Its racing stripped to its bare essentials. Man v Man, same course, same distance and Pacing is the key to a good time trial and its this skill that makes time trialling so hard for some riders. If you can sprint at the end you could have gone faster, go too fast, too early and you will blow. Obviously fitness and skill play a major role in time trialling success but there are other areas of the sport where you can make a significant difference too your times.
Before the race
Don't be a slug - The day before your race, go out for a short 20-30min spin in a light gear. Include a couple of short sharp 3-5min efforts to open your lungs and aid removal of lactic acid in your legs. This should stop you feeling sluggish come the race.
Warming Up - A good warm up is so important, particularly in short intense events like track pursuits or 10mile TT's. The shorter the event, the longer the warm-up as a rule of thumb. For a 10 mile TT, upwards of an hours warm-up maybe necessary. It starts the process of clearing lactic and will inhibit the 'burn' sensation you get just after the start. Include some 30sec race-pace bursts to open your lungs and prepare your body for the shock it will get when you start flat-out. Go to the start line sweating.
Which leg? - Start on your non-dominant leg, you'll start quicker if your stronger leg comes round for the second stroke to help build momentum faster. Been held up before a start can feel weird. If the starter is holding you at an uncomfortable angle, say so, they will understand.
During the race
Look up - Look up the road as far as possible for 3 reasons.
Pacing Yourself - This is a dark art. The skill of pacing yourself at different distances over different courses can only really be learnt the hard way...from racing. It is common for riders to pace themselves with a heart rate monitor but again, the rider must learn their race pace heart rate before using it subsequently. As a rider trains and races more and more, they get to know their bodies well and can very quickly judge, quite accurately, a sustainable pace based on distance to go. This is where the skill of pacing comes from.
Keep your form - As you fatigue, concentrate on keeping your form (position, balance and pedalling) as smooth as possible. Riding jerkily will lose you vital seconds.
After the race
Warm Down - Don't let your legs go stiff, you may have another event in the morning. Spin out for 15-30mins after your event to help the lactic removal process and aid recovery.
Wrap Up & Eat - Put on some warm clothes and maybe eat some carbs or drink a recovery drink. This will aid the recovery process.
Equipment
This doesn't really come under riding technique but its such an important part of time trialling these days, it deserves a mention.
Turbo Trainer - If you dont have one to train on, get one to warm up on, its an invaluable tool for both. It allows you to concentrate on the task in hand without having to worry about falling off or other road users.
Wheels - Through scientific research it has been proven that a rear disc wheel and a deep section front wheel are the most aerodynamic wheels and can shave off a number of seconds, in a time trial, compared to standard spoked wheels. They have downsides though. They are susceptable to cross-winds and you wouldn't necessarily use them in all time trials, such as hilly's. So the advice here is look at the course and the weather and decide whats best on the day.
Pressures or Tubs? - Tubs are generally regarded as the best option for time trialling as they are lighter and can be blown up too much higher pressures to produce less rolling resistance.
Helmet - Teardrop headfairings are the most aerodynamic but possess no safety in the event of a crash. Nowadays there are UCI approved hardshell aero-helmets but their efficiency compared to head fairings are questionable.
Aero Bars - The biggest difference you can make to your time trialling is fit some aero bars. These will stretch the riders in a more forward position with the hands close together in a 'tuck' position so the hands split the air around the rider, thus producing less drag. You will also feel as though you can put more power down through the pedals if your position is right.
Clothing - To reduce drag further, its common for good time triallists to wear a skintight skinsuit and skin overshoes. The shiny, smooth fabric allows the air to pass over the rider much easier at high speeds.
Frame - Nowadays you can buy specialist time trial specific frames with geometry designed to aid the rider in a 'tuck' position. Not necessarily the lightest they will be aerodynamic and made in such a way they are as stiff as possible.
Introduction
Time Trialling has for a long time been known as the 'Race of Truth'. Its racing stripped to its bare essentials. Man v Man, same course, same distance and Pacing is the key to a good time trial and its this skill that makes time trialling so hard for some riders. If you can sprint at the end you could have gone faster, go too fast, too early and you will blow. Obviously fitness and skill play a major role in time trialling success but there are other areas of the sport where you can make a significant difference too your times.
Before the race
Don't be a slug - The day before your race, go out for a short 20-30min spin in a light gear. Include a couple of short sharp 3-5min efforts to open your lungs and aid removal of lactic acid in your legs. This should stop you feeling sluggish come the race.
Warming Up - A good warm up is so important, particularly in short intense events like track pursuits or 10mile TT's. The shorter the event, the longer the warm-up as a rule of thumb. For a 10 mile TT, upwards of an hours warm-up maybe necessary. It starts the process of clearing lactic and will inhibit the 'burn' sensation you get just after the start. Include some 30sec race-pace bursts to open your lungs and prepare your body for the shock it will get when you start flat-out. Go to the start line sweating.
Which leg? - Start on your non-dominant leg, you'll start quicker if your stronger leg comes round for the second stroke to help build momentum faster. Been held up before a start can feel weird. If the starter is holding you at an uncomfortable angle, say so, they will understand.
During the race
Look up - Look up the road as far as possible for 3 reasons.
- Your line will be straight
- You are racing on an open road, you may need to see hazards
- Aero-helmets are designed to work best with your head up
Pacing Yourself - This is a dark art. The skill of pacing yourself at different distances over different courses can only really be learnt the hard way...from racing. It is common for riders to pace themselves with a heart rate monitor but again, the rider must learn their race pace heart rate before using it subsequently. As a rider trains and races more and more, they get to know their bodies well and can very quickly judge, quite accurately, a sustainable pace based on distance to go. This is where the skill of pacing comes from.
Keep your form - As you fatigue, concentrate on keeping your form (position, balance and pedalling) as smooth as possible. Riding jerkily will lose you vital seconds.
After the race
Warm Down - Don't let your legs go stiff, you may have another event in the morning. Spin out for 15-30mins after your event to help the lactic removal process and aid recovery.
Wrap Up & Eat - Put on some warm clothes and maybe eat some carbs or drink a recovery drink. This will aid the recovery process.
Equipment
This doesn't really come under riding technique but its such an important part of time trialling these days, it deserves a mention.
Turbo Trainer - If you dont have one to train on, get one to warm up on, its an invaluable tool for both. It allows you to concentrate on the task in hand without having to worry about falling off or other road users.
Wheels - Through scientific research it has been proven that a rear disc wheel and a deep section front wheel are the most aerodynamic wheels and can shave off a number of seconds, in a time trial, compared to standard spoked wheels. They have downsides though. They are susceptable to cross-winds and you wouldn't necessarily use them in all time trials, such as hilly's. So the advice here is look at the course and the weather and decide whats best on the day.
Pressures or Tubs? - Tubs are generally regarded as the best option for time trialling as they are lighter and can be blown up too much higher pressures to produce less rolling resistance.
Helmet - Teardrop headfairings are the most aerodynamic but possess no safety in the event of a crash. Nowadays there are UCI approved hardshell aero-helmets but their efficiency compared to head fairings are questionable.
Aero Bars - The biggest difference you can make to your time trialling is fit some aero bars. These will stretch the riders in a more forward position with the hands close together in a 'tuck' position so the hands split the air around the rider, thus producing less drag. You will also feel as though you can put more power down through the pedals if your position is right.
Clothing - To reduce drag further, its common for good time triallists to wear a skintight skinsuit and skin overshoes. The shiny, smooth fabric allows the air to pass over the rider much easier at high speeds.
Frame - Nowadays you can buy specialist time trial specific frames with geometry designed to aid the rider in a 'tuck' position. Not necessarily the lightest they will be aerodynamic and made in such a way they are as stiff as possible.
|