Post by Rocket on Jan 14, 2020 18:44:34 GMT
As I'm now the editor for my club magazine I've written a few articles to publish. Thought I'd post one here in case any members may benefit from them.
How to start time trialling
So you have been riding a bike for a while and fancy a go at a competition but not road racing. You’ve heard about time trialling and are wondering where to start? If that’s you then read on...
Bike
Most people attempt their first time trial on a road bike. The benefit of this approach is that there is no extra expense required and if you find you don’t like it then you have not wasted any extra money. For 2020 onwards every competitor must now have a working red rear light, either flashing or constant, fitted to their bike. For a casual competitor adding a set of aerobars to a road bike will make a huge difference to your speed for a small outlay. The idea is to put the rider into a more aerodynamic, and more comfortable position whilst allowing them to produce good power. If you haven’t got one of these 3 properties then the other 2 my well suffer. If you do fit aerobars then get used to riding them before your first event as they can take some time to get used to and you may find you need to move your saddle forward and up a small amount so record your current position first. A dedicated time trial bike will give the best performance as it will have an aerodynamic advantage over a road bike and allows the rider to get into a comfortable, aerodynamic position for producing power.
Clothing
Standard cycling clothing is fine but as the aim of time trialling is to go faster then tight fitting clothing is better. As each competitor must attach a number to their back then it’s probably a good idea not to use your best jersey as safety pins can cause a bit of damage when used repeatedly. A helmet is not currently mandatory on most events but is definitely recommended. A dedicated time trial helmet actually improves performance. The ultimate clothing is a speedsuit which uses special fabrics to minimise the drag that a rider produces and may have a number pocket. Overshoes and calf guards can further reduce drag.
Rules
Time trials generally take place on public roads so at all times a competitor must observe the highway code and good etiquette. It is generally frowned on to warm up on the actual course whilst it is live and riding past the finish line while warming up will get you disqualified. The marshals are there to direct you around the course and observe competitors conduct. They are not there to stop traffic and give you priority at junctions so use caution at junctions if visibility is reduced. Unless you have entered a team time trial then you are not allowed to draught another competitor. If you are reported by an observer or another competitor for draughting then you will be disqualified so play fair.
Club events V opens
There are 2 types of event. A club event which is usually run mid-week and an open event which is run at weekends although not always.
Club events are the best to have a go at as the organising clubs will allow you a few goes if you are not a member of a cycling club. After that they will insist you join a club although it doesn’t have to be theirs. For a club event you can just turn up on the night and have a go. Current fees range from £4 - £6.
Open events require you to already be a member of a club which is affiliated to Cycling Time Trials (CTT). These events need to be entered in advance and they can be found on the CTT website (https://www.cyclingtimetrials.org.uk) Make yourself a profile as it is free to join. Most entries can be performed online but a few clubs use the old paper entry where you fill a form in and post it off together with payment. You are not guaranteed an entry to an open event as they go off your fastest times over the previous 3 years and often filter entries due to district (LRC is northern district) so expect a bit of disappointment until you prove yourself. Current fees range from £10 - £12 plus a £1 non-refundable booking fee taken by CTT.
Local midweek club events
There are 4 popular midweek club events in the area:-
Tuesday 6pm at Bickerstaffe Amatuer Football Club, Liverpool Phoenix CC run a 10 mile TT on course D10/1 which is the A570 Rainford bypass.
Tuesday 6pm at Winmarleigh Village Hall, PETTS (Preston Evening Time Trial Series) run a 10 mile TT on course L101 which is the A6. Details can be found at
petts.org.uk/
Wednesday 6pm in the layby off the A570 near the Holdi Indian Restaurant, St Helens CRC/Wigan Wheelers run a 10 mile TT on course D10/1 which is Rainford bypass again. Details can be found at wiganwheelers.org/time-trialling-1
Thursday 6pm at Mere Brow Village Hall, Southport CC run a 10 mile TT on course D33/10 which is the A565. Southport also run a 25 mile TT on course D25/5 on the last Thursday of May, June and July so be sure you know which distance you will be riding. Details can be found at southportcyclingclub.co.uk/time-trials/time-trials
Signing on
The process of signing on is quite simple. Having arrived at the headquarters in good time you sign the start sheet and pay the organiser the appropriate fee (pre-paid for open events). They will give you your start number and you should check with them what your start time is. Read the risk assessment for the course and any notes regarding road defects or hazardous junctions. Ask somebody to help pin your number on your jersey and that’s it, you are now a competitor.
Warm up
Most competitors perform a warm-up as this improves their overall performance if done correctly. Some don't bother. The general idea is to prepare your body for the effort ahead by raising your heart rate and warming your muscles as they will work better but don’t over do it. Some competitors just ride on local roads or the course before it is in use whilst others use a turbo trainer and do a static warm-up. If you have ridden to the event then consider that your warm up.
Riding a TT
Make sure you are familiar with the course route. Try to keep calm and remember to obey the rules of the road. You do not have priority over other road users just because you have entered a competition so stay safe out there. The key to riding a successful time trial is pacing. That is knowing the maximum effort you can sustain over the expected time you will take to complete the course. Set off too hard and you will not maintain the effort. Set off too easy and you will never get the time back. Heart rate monitors are useful to gauge your effort but a power meter is best along with a head unit to display the information. Most competitors use some form of measurement to assist them from a simple cycle computer to a full on GPS unit or Smartphone. It is really handy to at least know your distance and elapsed time as you ride so you know when the finish line is coming up and can really empty your legs to the line. Remember, if you can’t measure it you can’t manage it. If you are timing yourself remember to press the start button as you leave the start line and press the stop button as you cross the finish line and always call your number to the time keepers at the finish. These are easy to forget in the heat of the moment.
Afterwards
After you cross the finish line you can slow down but don’t immediately stop or perform a U-turn as there may be another competitor or vehicle behind you. Keep rolling whilst you catch your breath and find a safe place to stop away from the finish line. You then need to make your way back to the headquarters to return your number, sign back in and get your time. Don’t bother the timekeepers on the finish line as they are busy doing their job and won’t appreciate it. Remember to thank any marshals you pass on your way back as without marshals there would be no events and they do give up their time for free.
Congratulations, you have just completed your first time trial. If you don’t think it is for you then well done and at least you tried but the majority want to have another go and get faster.
How to start time trialling
So you have been riding a bike for a while and fancy a go at a competition but not road racing. You’ve heard about time trialling and are wondering where to start? If that’s you then read on...
Bike
Most people attempt their first time trial on a road bike. The benefit of this approach is that there is no extra expense required and if you find you don’t like it then you have not wasted any extra money. For 2020 onwards every competitor must now have a working red rear light, either flashing or constant, fitted to their bike. For a casual competitor adding a set of aerobars to a road bike will make a huge difference to your speed for a small outlay. The idea is to put the rider into a more aerodynamic, and more comfortable position whilst allowing them to produce good power. If you haven’t got one of these 3 properties then the other 2 my well suffer. If you do fit aerobars then get used to riding them before your first event as they can take some time to get used to and you may find you need to move your saddle forward and up a small amount so record your current position first. A dedicated time trial bike will give the best performance as it will have an aerodynamic advantage over a road bike and allows the rider to get into a comfortable, aerodynamic position for producing power.
Clothing
Standard cycling clothing is fine but as the aim of time trialling is to go faster then tight fitting clothing is better. As each competitor must attach a number to their back then it’s probably a good idea not to use your best jersey as safety pins can cause a bit of damage when used repeatedly. A helmet is not currently mandatory on most events but is definitely recommended. A dedicated time trial helmet actually improves performance. The ultimate clothing is a speedsuit which uses special fabrics to minimise the drag that a rider produces and may have a number pocket. Overshoes and calf guards can further reduce drag.
Rules
Time trials generally take place on public roads so at all times a competitor must observe the highway code and good etiquette. It is generally frowned on to warm up on the actual course whilst it is live and riding past the finish line while warming up will get you disqualified. The marshals are there to direct you around the course and observe competitors conduct. They are not there to stop traffic and give you priority at junctions so use caution at junctions if visibility is reduced. Unless you have entered a team time trial then you are not allowed to draught another competitor. If you are reported by an observer or another competitor for draughting then you will be disqualified so play fair.
Club events V opens
There are 2 types of event. A club event which is usually run mid-week and an open event which is run at weekends although not always.
Club events are the best to have a go at as the organising clubs will allow you a few goes if you are not a member of a cycling club. After that they will insist you join a club although it doesn’t have to be theirs. For a club event you can just turn up on the night and have a go. Current fees range from £4 - £6.
Open events require you to already be a member of a club which is affiliated to Cycling Time Trials (CTT). These events need to be entered in advance and they can be found on the CTT website (https://www.cyclingtimetrials.org.uk) Make yourself a profile as it is free to join. Most entries can be performed online but a few clubs use the old paper entry where you fill a form in and post it off together with payment. You are not guaranteed an entry to an open event as they go off your fastest times over the previous 3 years and often filter entries due to district (LRC is northern district) so expect a bit of disappointment until you prove yourself. Current fees range from £10 - £12 plus a £1 non-refundable booking fee taken by CTT.
Local midweek club events
There are 4 popular midweek club events in the area:-
Tuesday 6pm at Bickerstaffe Amatuer Football Club, Liverpool Phoenix CC run a 10 mile TT on course D10/1 which is the A570 Rainford bypass.
Tuesday 6pm at Winmarleigh Village Hall, PETTS (Preston Evening Time Trial Series) run a 10 mile TT on course L101 which is the A6. Details can be found at
petts.org.uk/
Wednesday 6pm in the layby off the A570 near the Holdi Indian Restaurant, St Helens CRC/Wigan Wheelers run a 10 mile TT on course D10/1 which is Rainford bypass again. Details can be found at wiganwheelers.org/time-trialling-1
Thursday 6pm at Mere Brow Village Hall, Southport CC run a 10 mile TT on course D33/10 which is the A565. Southport also run a 25 mile TT on course D25/5 on the last Thursday of May, June and July so be sure you know which distance you will be riding. Details can be found at southportcyclingclub.co.uk/time-trials/time-trials
Signing on
The process of signing on is quite simple. Having arrived at the headquarters in good time you sign the start sheet and pay the organiser the appropriate fee (pre-paid for open events). They will give you your start number and you should check with them what your start time is. Read the risk assessment for the course and any notes regarding road defects or hazardous junctions. Ask somebody to help pin your number on your jersey and that’s it, you are now a competitor.
Warm up
Most competitors perform a warm-up as this improves their overall performance if done correctly. Some don't bother. The general idea is to prepare your body for the effort ahead by raising your heart rate and warming your muscles as they will work better but don’t over do it. Some competitors just ride on local roads or the course before it is in use whilst others use a turbo trainer and do a static warm-up. If you have ridden to the event then consider that your warm up.
Riding a TT
Make sure you are familiar with the course route. Try to keep calm and remember to obey the rules of the road. You do not have priority over other road users just because you have entered a competition so stay safe out there. The key to riding a successful time trial is pacing. That is knowing the maximum effort you can sustain over the expected time you will take to complete the course. Set off too hard and you will not maintain the effort. Set off too easy and you will never get the time back. Heart rate monitors are useful to gauge your effort but a power meter is best along with a head unit to display the information. Most competitors use some form of measurement to assist them from a simple cycle computer to a full on GPS unit or Smartphone. It is really handy to at least know your distance and elapsed time as you ride so you know when the finish line is coming up and can really empty your legs to the line. Remember, if you can’t measure it you can’t manage it. If you are timing yourself remember to press the start button as you leave the start line and press the stop button as you cross the finish line and always call your number to the time keepers at the finish. These are easy to forget in the heat of the moment.
Afterwards
After you cross the finish line you can slow down but don’t immediately stop or perform a U-turn as there may be another competitor or vehicle behind you. Keep rolling whilst you catch your breath and find a safe place to stop away from the finish line. You then need to make your way back to the headquarters to return your number, sign back in and get your time. Don’t bother the timekeepers on the finish line as they are busy doing their job and won’t appreciate it. Remember to thank any marshals you pass on your way back as without marshals there would be no events and they do give up their time for free.
Congratulations, you have just completed your first time trial. If you don’t think it is for you then well done and at least you tried but the majority want to have another go and get faster.
