Time Trialing Made Simple

For as caught up as we can get in the nitty gritty details of the science and analysis about time trialing, one of the greatest arts of bike racing can be approached quite simply. Don’t get me wrong, you should educate yourself on all the intricacies of the TT and the aerodynamics involved, but don’t forget to spend time in your mental approach and to keep it simple. 

Most importantly, be comfortable on your bike. If you can’t put out power in your position, all the aerodynamics in the world will not make you faster. Maintain a powerful position with a good balance between aerodynamics and power.

Time trialing is all about maintaining consistent power at or around your threshold. The most consistent power will win or achieve the ultimate challenge. Overly eager TTers have a tendency to go out too hard, and not have the ability to kick it up a notch for the finish (e.g., first quarter at 100%, next half 80-90%, and last quarter at 75-80%). For something like PCSD, I suggest going out at 85-90% for the first 5', the next 10' at 95-100%, and ALL OUT for the last 5'.

Make a simple goal at the beginning of your time trial, to build into the effort and once you get up to speed, you settle into your maximum effort for that day.  This is something that is practiced and isn't easily learned by most people. I put messages on my bike to remind myself of my limits for the beginning of an effort, because with the adrenaline and excitement of the race, it is easy to misjudge your abilities. It's just like climbing a hill, everyone feels great at the beginning. It's those who've stayed within their limits that are over the hill first or make it with the lead group. 

Know your limits, challenge them slightly, and read your body accordingly.   Your threshold is what it is, and it may be a little bit better one day than the next, and you are capable of exceeding your expectations, but know when to back off as well. . You are not going to be a superman and crush your threshold for any TT for 10 miles. By exceeding this threshold, you will load your legs and it will have a negative impact on your overall performance and speed. 

This is very easily seen on a power file for a flat course as waves or ripples. A winning file should be a blip at the start, flat or consistent for a majority of the effort, and a gradual linear ramp to the finish leaving no regrets on the road. Time trials are not won on the highest power, they're won or conquered on the most consistent power.

Most importantly, enjoy the challenge of pushing yourself and testing your abilities on any course. Time trialing is about riding as hard as you can for a specific duration, and only you will know what that is.  Be comfortable on your bike, and put out power.  Make a simple goal for the day.  Those that finish the fastest win, not those that start the fastest.  Learn to read your body, and let the time trial come to you.  Good luck!

- Craig Roemer