Time Trial Frames, aero dynamic equipment :
1. Buy a Time Trial Frame. If you can't afford one, Buy a set of time trial aerobars. The bike frames are made specifically for aero-dynamic riding. The frames are built differently and good ones slice thru the air. Cervelo, Felt and Cannondale make great ones but are more expensive. You can find cheaper time trial frames that will get the job done as well. Ride one of these for a year and move up if needed.
2. Buy A time trial helmet. Time trial helmets are much different than your normal everyday cycling helmet. Borrow one if you have a willing friend. Helmets run anywhere from $5 used to $200 new. These is the cheapest thing you can do that will increase your time trial speeds.
3. Buy Aero dynamic front wheel. This can get expensive quick and don't be shocked to learn that a wheelset cost as much or more than your time trial frame. Shop around and don't settle for the first set of ZIipp wheels that you find. A little research will find knock off brands and research models like flashpoint (made by Zipp) that are a lot easier on the wallet.
Physical and Mental Training:
4. Don't go too hard at the start. It is a common mistake that beginners to time trialing start too hard. It is easy to be over enthusiastic at the start of a race. However what happens is that if you sprint from the start you will build up lactic acid in your legs right from the beginning. This initial burst of speed will then slow you down for the rest of the race. Start in a gear ratio that you can get cranking quickly. One big mistake is mashing too hard at the standing start. Get the bike rlling and gear up with momentum.
5. Good Mental Attitude. Don't let negative thoughts take hold when racing. Don't think about the pain. Ride thru the initial leg burn and hammer down. You will finish!
6. Steady Pace. The real trick to time trialing is to be able to keep a constant effort. This constant power output may lead to quite different speeds, but it becomes the most effective mechanism to get a quicker time. However there are exceptions. If you are going very fast downhill, you will probably find your power output goes down a little. This is OK because to increase your speed going downhill will have a correspondingly larger effect on aerodynamic drag. However the basic principle is to maintain a constant effort throughout the race.
7. Don't lose Concentration. Focus on what is ahead of you. I don't care if slow riders are in front of me or faster riders. When I see a rider on the track in front of me they are just a number. No I doon't pass them all and some do blow by me. One thing for sure, My goal is to catch and pass everyone that I can while on the track. If you are in an open road time trial, try picking off landmarks. Count them when you go by.
8. Practice Cornering. You can save yourself some "free" seconds by practicing cornering and gradually increasing your capacity and cornering ability. At the same time you don't want to take unnecessary risks, if it is wet I will take roundabouts quite cautiously, 1 or 2 seconds isn't worth the risk of a broken arm or worse.
9. Practice It is only through riding time trials that you learn how to listen to your body and judge when you have made sufficient effort. This comes with practice.
No matter what, ride your absolute hardest for the last mile if you can. Ther's an old saying and it goes like this "If you ain't puking....You ain't riding hard enuff."
See you at the track soon.
John Finney
a.k.a. CyclingGuy
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