The Basics
Here at the Bec we like to consider ourselves experts at Time Trialling. Getting out of bed at daft o'clock to hammer out 50 miles at top speed may not be everyone's idea of fun, but... we like it. But what's it all about?
An individual time trial (ITT) is a road bicycle race in which cyclists' race alone against the clock. There are also track-based time trials where riders compete in velodromes (Bradley Wiggin's specialty) and team time trials (Seen regularly on the Tour de France). Time Trials are also referred to as "the race of truth", as your placing depends only on your own strength, endurance and determination against the clock.
Riders start at one minute intervals with the starting sequence being arranged in advance based on your previous PB (Personal Best). Competitors then race the set course. Drafting (riding in others slipstream) is not permitted.
Events are usually organised over 10, 25, 50, 100 Mile distances. There are also fixed time events 12 and 24 hours with the objective being to ride the furthest you can. Courses are on public roads and are either 'out and back', using a roundabout to turn halfway, or circuits using left turns.
Riders are allowed to use any bicycle (as long as it's road worthy), apart from recumberants. There are no special clothing or equipment requirements although most events require a safety helmet.
Your first race will probably be a 10miler. It's not really that far and will probably take you less than 35 minutes to complete. It doesn't matter what your fitness level is, whether you're 22 or 82, male or female. If you can ride 10 miles on a public road then you can ride a time trail. It's not like a road race, where if you fall off the pack your race is over. Since the slower riders set off first, finish times usually cluster together.
You'll automatically get your first PB in your fist event, and after that you'll have something to aim for. It doesn't matter what time anyone else got, as first and foremost in a time trial, you're racing against yourself.
Performance and Tactics
To do well in a TT a rider must;
- Maintain both a steady power output and constant heart rate for long periods
- Have a smooth regular pedaling technique
- Position him or herself to be extremely aerodynamic
- Operate just below the anaerobic threshold until near the end of the course.
Beginers are often critised for putting in too hard an effort at the begining, then compensating by reducing their efforts in the middle, and realising towards the end that they have not put out enough effort during the race.
Aerodynamics
The biggest single force slowing a rider down is WIND RESISTENCE. Reducing this by improving your aerodynamics will make a big difference to your over all speed and hence your times. This is the reason why many ride time trials on specific bikes set up to be as aerodynamic as possible.
How can I improve my aerodynamics?
- The biggest single improvement you can make is to add Tri Bars. These allow you to drop your body further over the front of the bike, and reduce your overall profile in the wind.
Estimated time saving in a 25Mile event - 3 - 4 minute
- Correctly fitted Aero Helmet. As each rider will sit in a slightly different position on their bike not all helmets will suit all riders, so test them out before buying.
Estimated time saving in a 25Mile event - 50 seconds
- Deep section front wheel. Around a 50mm depth of rim is usually best, much deep and it will effect steering and handling
Estimated time saving in a 25Mile event - 40 seconds
- Either a deep section rear wheel or a Disk Wheel, will be the most efficient on the back.
Estimated time saving in a 25Mile event - 30 seconds
- Skin suit. A tightly fitting lycra skin suit (in club colours) will allow the wind to pass efficiently over you.
Estimated time saving in a 25Mile event - 20 seconds
- Club Over Shoes. Proven to save you time, and make you look good!
Estimated time saving in a 25Mile event - 8 seconds
Shaun KENNEDY demonstrates perfect positioning and aerodynamics. Somethings got to be right for the old bloke to go so fast!
