Time Trials: The Race of Truth
by George Liolios
This short piece is not intended as an article on fitness but "If you want to dance you got to pay the band!"
Simply called "The Race of Truth," a time trial is arguably the ultimate test of strength in cycling. No peloton or drafting, just Rider and Machine alone on the road riding as hard as they can against the clock! Time trailing is demanding, both physically and mentally requiring an intrinsic toughness if you expect to do well. You push yourself to your physical and mental limits in pursuit of your absolute best. So what's the attraction? When ridden well, your muscles are screaming with lactate acid as your heart pounds through your chest as every fiber of you body is more alive than ever before! In your "Race of Truth" you'll find out a lot about yourself, "Are you tough, or made of fluff!"
Several critical elements in concert will contribute to your success such as fitness, position, technique, mental discipline, and equipment. The ability to time trial is also an essential element required for solo breakaways or bridging gaps. Additionally, time trailing is a simple although difficult method to measure your overall fitness level when ridden on the same bike and course in similar weather conditions.
A tricked out time trial rig or additional aero equipment for events such as the TOP time trials and time trials ridden as a measure of fitness aren't necessary. In this example your finishing TIME is much more important than you're finishing PLACE. All things being equal and if your training is on target then your time will be going down. However, if you do catch the bug then the best return on your hard earned dollar is an adjustable set of clip-on aero bars (AKA geek bars), followed by a set of aero wheels.
Good aero positioning is a must for a successful time trial. On your normal road bike ride on the drops, arms close with a flat back. If you decide to add a set of aero bars then record the measurements of the bar once you've dialed into your position. This takes out the guesswork the next time you set up your bike for a TT. Prior to an event you have to condition your body to this lower position for several days prior to the actual race. From training you should know what works best for you and how much time you need. As an example, I ride my TT bike all week leading up to the race. By doing so I'm can acclimate to the actual TT position over several days as opposed to shocking the system on the day of race.
A time trial can be broken into segments, dependent on the actual event length, essentially riding several short TT's. A race such as the TOP TT from Hampton Hills to Truxel and back can be divided into two equal segments: from the start to Truxel, and from Truxel to the finish. Additionally, a longer TT such as 40K would be divided into quarters. Essentially, you are riding two and four TT's with a targeted time for each segment. You need to know the course and have an expected but realistic targeted finishing time. Use your computer to record the time, but don't fixate on the speed, which can often be deceiving. Let's say you plan on riding at an average speed of 25 mph for the TT, but on the way out you're riding into a headwind, you glance at the speed and you can only maintain 22 mph. Intellectually you realize the wind is the culprit, but seeing your speed in Black and White can often be demoralizing because you believe "I'm not going hard enough!" Once again, assume you are riding into the wind at 22 MPH, and if your HR is on target then you know that you're riding as hard as you can under the circumstances regardless of your speed! In the old days before bike computers and HR monitors I simply used a Rating of Perceived Exertion (RPE). I have seen plenty of tables numbered from 5 to 10 and as high as 1-17, but since I believe in KISS (Keep It Simple, Stupid) I use a scale of 5 to 10.
5 = An easy spin, riding like a noodle.
6 = Light effort
7 = Breathing steady & rhythmically
8 = Breathing harder, but not panting
9 = Beginning to gasp and can't carry on a conversation
10 = As hard as possible
Ideally you should know your RPE at your target HR. Stay FOCUSED on either your HR, RPE or both. You are dealing with physical discomfort for an extended period of time, but if you allow your mind to wonder then your subconscious will take over and you will slow down. I've ridden so many TT's that I focus on my RPE knowing exactly what the lactate burn in my legs should feel like which ultimately becomes my focal point.
With the exception of the start, hills, and the turnaround, stay in the aero position the entire ride. If you have installed aero bars then learn to ride in this position, otherwise why put them on the bike? Don't waste precious seconds looking back worrying about who is catching you, you will see them soon enough as they pass you. Mere seconds are often the differences in placing so simple movements and changes in position on the bike such as blowing your nose or even scratching your butt can cause a drop in your place. Just Stay Aero and go Fast!
Leave for the race venue with plenty of time to allow for getting lost, several restroom stops and your race day preparation. At registration write your start time on your number so you don't forget it and make sure your watch is in sync with the starter so that you arrive shortly before your start time, but within the promoter's requirements. As with any race it's good practice to have pre-ridden the course or at the very least have driven the course prior to the race. A proper warm-up is essential for success but you shouldn't change your normal routine too much. Make sure you do at least 2-3 short TT efforts, working up a sweat as a wake up call to your system. Allow sufficient time between your last hard effort and the start to allow your HR to drop back to normal. Based on you're past experience and training you should arrive at the start line in a gear that you can turn over easily from a standing start. As you are held at the starting line ensure that both feet are clipped in solidly and start your watch on your minuteman. As the timer counts down stand on the pedals at "5" with both hands on the locked brakes with your dominant leg at 2 o'clock. At "0" release the brakes and pedal with a hard out of the saddle effort. Once at speed sit down and shift gears smoothly as you reach your race speed.
Ride a straight line, back flat, no upper body movement, and focus on the road ahead. Take the shortest line through the curves and stay within the rules of the road and safety. Be smart, if the correct line takes you near the edge of the road littered with debris and hazards then ride further out. When you pass a rider move to the left and pass them hard and with conviction. Drafting is not permitted and is the responsibility of the rider you passed not to jump on your wheel.
Most courses are open to traffic and even with marshals can be dangerous, so stay alert, keep your head up, and watch for cars at intersections and at the turnaround. Turnarounds are normally 180° left hand turns, typically with a cone marking the center of the road. Within 100 meters of the turn gear down, soft pedal and move to the right edge of the road. Go past the cone slightly, point your left knee out changing your center of balance causing you to turn sharply and pass the cone closely. This is faster than a symmetrical turn but takes a bit of practice so don't try this technique for the first time at a TT race. Get out of the saddle and accelerate back up to speed in the same manner as the start. Resume your TT speed as quickly and as smoothly as possible.
In the last 2 miles or so take a chance on Red Lining your HR leaving all you have on the road. If you do blow-up then at least you're not far from the line. If you have enough to sprint across the line then you rode too easy.
Have fun and good luck!