Training for Time Trials

[Eden]

I can't speak to how to fit a tt bike - I had mine professionally fit... but I can talk about starting.

Most TT's you start out being held by a race official. You won't get the fancy starting ramp you see in the Pro races, but someone will stand behind you holding your saddle while you are completely clipped into the bike. This is not scarey! I promise they won't drop you and you won't fall over when let go! If you feel like you aren't being held up straight do ask the person holding to move you - they will be happy to do it. You want to start out with your less dominant leg a bit above the 3o'clock position (this is because you want your stronger leg to be the one pulling over the top for the best starting acceleration). If you have aerobars DON'T try to start out in them. Start out either in your drops or out on your cowhorns if you are set up that way. There will be a second official giving you a count - they'll ususally position you at about 30 seconds to go, and the official will give you the last 5 seconds count out loud and with his hand. When they say go, you will be let go and you'll want to get moving. Most people once they are moving (a few pedal strokes) will stand and get up to speed, then get into the aero bars.

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you. If you can find someone to practice with a few times it helps a lot , not only to alleviate any fears, but to get the feel of how to start off nice and strong too.

[kelownagirl]

Anyone seen this site?

http://www.timetrialtraining.co.uk/P...eSchedules.htm

[SheFly]

You want to start out with your less dominant leg a bit above the 3o'clock position (this is because you want your stronger leg to be the one pulling over the top for the best starting acceleration).

...

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you. If you can find someone to practice with a few times it helps a lot , not only to alleviate any fears, but to get the feel of how to start off nice and strong too.

Actually, I start with my dominant leg in about the 2 o'clock position so that my first pedal stroke is a full-power push to get me going. I think this is a personal choice, though.

And yes, being held at the start can be intimidating. As Eden says, however, they WILL NOT drop you! Hey - they can hold DH and I both clipped in on our tandem, and that's a lot of weight .

SheFly

[Eden]

Actually, I start with my dominant leg in about the 2 o'clock position so that my first pedal stroke is a full-power push to get me going. I think this is a personal choice, though.

I just looked in one of my books and indeed it says dominant foot forward. Someone else one once told me that you want your more powerful foot being the one coming over the top so that your second pedal stroke was the more powerful one, as you are not getting too much leverage out of that first push down and you are getting the momentum of that more powerful leg coming over the top. I'll have to experiment with both and see which I prefer - and which gets me started better.

[RoadRaven]

Most people once they are moving (a few pedal strokes) will stand and get up to speed, then get into the aero bars.

Yup, this is what I do ... and I start with my dominant foot somewhere between 2 and 3 I think...

For a lot of people the idea of being held sounds frightening, but remember these officials hold up big guys who are a lot heavier than you - they won't drop you.

Last year in my first TT and the first time I was held, I weighed 110kg... he held me straight and true and it was all right.

Missy, you ask "what is the most aero position to be in"... I'm afraid all we can do is give you guidelines. Look at some TT races near you or on TV and you'll see people like to get low over the handle bars. The idea with yourself and your bike is to present the smallest surface to the air that you can.

For me I do this by lowering my handlebars, they are much lower than my road bike. My seat nose is also tipped down a fraction more than my road bike for comfort (but not too much or I would slide off).

The rest becomes technique - tuck your knees in, tuck your elbows in... and equipment - get bullhorns to reduce the profile of your handlebars, an aero front wheel will make a bigger difference than a rear one etc etc.

Mostly its about having a go and seeing what you can do. I had the benefit of my partner and sons to "fit" me to my bike. You might want to do what Eden did and get professionally fitted. Well worthwhile.

Kelowna, looking forward to checking out that link... haven't got time left this morning.

[CR400]

Yeah, it felt a little strange the first time I ever had somebody hold me up to start a TT. It's kind of cool though becuase you get all clipped in and ready then power off the line. I stand too for the first few strokes. Oh also be sure you are in the gear you want to start in before you get to the line. My first TT I was not. I thought I was on my 52 ring to start and half way through I noticed I was on my 42. Needless to say I lost a lot of speed and time with that mistake. I also fell off the course into the gravel and lost time getting back onto the pavement. Of course it had to be a two inch drop and jump to get back on.

[hellosunshine]

you time trial on pavements???????


we time trial on dual carriageways and normal roads,the start anbd finish have to be less than 1/2 a mile apart so they are ususally out/back courses or circuits.

only pavements are in built up areas,well thats us in the uk.........

[Eden]

you time trial on pavements???????


we time trial on dual carriageways and normal roads,the start anbd finish have to be less than 1/2 a mile apart so they are ususally out/back courses or circuits.

only pavements are in built up areas,well thats us in the uk.........

Vocabulary thing I think - here pavements are not the things that pedestrians walk on , pavement just refers to any road surface (asphalt, chip seal, concrete)

[hellosunshine]

!!!!!!!!!!!!!!!!!!!!!!!!!!!!


trousers-pants
curtains-drapes
garbage-rubbish





and prob off topic.xxx

[Eden]

!!!!!!!!!!!!!!!!!!!!!!!!!!!!


trousers-pants
curtains-drapes
garbage-rubbish





and prob off topic.xxx

boot - trunk
crisps - chips
chips - fries
brolly - umbrella.....
(I've got my British vocab down pretty good..... )
so what if its OT.... the original post wasn't

[CR400]

Sorry Hellosunshine, I often forget how truely global the internet community is. I should have said asphalt to be correct. Although where I live most of our trails are paved with asphalt as well. So we can ride our road bikes on them, just dodge or take out walkers. Most of the TT I do are on a road course that are laps around area parks. So I have yet to do an out and back.

[hellosunshine]

saftest one ive ever done in this country is 4 times around a disuced airfield,ace,but no wind protection!

due to traffic counts invariably sunday tt's have horrid early starts,some 5am.yuk.they are never held sat am but sat pm on some roads are allowed.midweek they tend to start about 7pm after the rush hour,thing is by then im "into"other things like work,i prefer morning racing,well owt(anything)after 9am is fab

[RoadRaven]

Just purchased a used disc wheel last night (Hed superlight) and got a front wheel from ebay a while ago (Hed Jet 60), both tubulars.

Eden, you got this in Jan, and your TTs started in Feb and i have been meaning to ask ALL year how you have found your HED disc!?

[RoadRaven]

Kelowna, like Eden, I would not want to mess with my saddle on my road bike.
My TT bike's saddle is more forward and pointed slightly more down than my road bike - mainly because I am continuing to drop my handle bars and the leaning down nessecitates some accomodation in my seat.

I have just posted pix of my RR bike and my TT bike if you want to see the difference in front end and seat angle...

Near the bottom of this page:
http://forums.teamestrogen.com/showt...t=10176&page=4

[Eden]

Eden, you got this in Jan, and your TTs started in Feb and i have been meaning to ask ALL year how you have found your HED disc!?

I haven't done a lot of TT'ing so far this year, so I've only used the disc 3 times. The last one was very windy and I was a little concerned about being blown about with the disc (it was a pretty seriously ugly wind - enough that peple were doing over 30 mph (48.3 kph) out, but only 12 mph (19.3 kph) back and I never felt like it was going to take me off the road or anything bad like that), but it was fine. It's hard to say, since really a lot has changed besides just the rear wheel, but it may have even helped since I did better than I expected. From what I understand, in a crosswind the disc can actually act like a sail and help you go forward faster. I'm not a really strong TT'er - middle of the pack at stage races usually - but I still got omnium points for being 11th out of a few over 30 some particpants and I beat some people that I generally consider to be stronger than I am. An omnium race here is a stage race that instead of using your total time, uses a points based on top finishes (1-11 in TT's and crits, 1-14 in the road race I think) in each stage - I actually prefer a regular stage race since its easier for me to make up time in a road race than it is to get points in TT's and crits. I've got another big stage race coming up next weekend that will include a TT, so another chance to get the TT bike and the disc out. Last year I muffed the TT in this race bad, by having my rear wheel skewer come open and the rim drag on the brake for the whole TT - so I really expect to do much better this year

One thing that I would like to try to do - the speed sensor for the computer that came on the bike is positioned for the rear wheel, so I want to try to get a magnet onto the disc - I think I'll have to try to find something very small and epoxy it on. Right now I can only get cadence, which is OK - I can pace myself with hr and cadence, but I'd like to have speed as well. I guess I could move the sensor to the front fork, but its a funky big aero fork, so it might be hard to get it to stay put.