Whether you're a first-timer or a seasoned pro, time trials are one of the most rewarding cycling events you can tackle. The clock is your only competition, and every second counts. If you’re ready to take on the Pronto Bikes Castle Combe TT Series 2025 or any time trial event, here are 17 essential tips to help you perform at your best.
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Perfect Your Aero Position
The more aerodynamic your riding position, the less energy you’ll waste. Lower your torso, bring your elbows in, and maintain a flat back. If you're new to this, practice holding your position on long training rides. -
Focus on Pacing
A common mistake in time trials is going out too hard. Start steady and maintain a consistent effort. If you're using a power meter, aim to ride at 90-95% of your FTP (Functional Threshold Power) for the majority of the race. -
Pre-Race Nutrition
Fuel up properly before the race with a meal high in carbohydrates and low in fat and protein about 2-3 hours beforehand. Consider a small carb snack (like a banana or energy bar) just 30 minutes before the start. -
Hydrate Smartly
Don’t overhydrate, but be sure to have a water bottle with you. Dehydration can drastically reduce performance, but drinking too much can lead to discomfort. -
Mental Preparation
Time trials are as much mental as they are physical. Visualise your race, break it down into manageable chunks, and plan your pacing strategy to stay focused and calm under pressure. -
Use the Right Gear
If you’re riding a road bike, aero bars can make a significant difference in your performance. If you have access to a time trial-specific bike, use it. The right equipment can help you maximise speed and efficiency. -
Gear Selection
Choose your gears wisely based on the course. For hilly time trials, make sure you have a gear range that allows you to maintain a steady cadence without overexerting yourself on climbs or bogging down on descents. -
Warm-Up Properly
A proper warm-up is essential to get your body ready for the effort ahead. Start with 15-20 minutes of easy spinning, followed by 5-10 minutes of higher-intensity efforts to get your heart rate up. -
Start Controlled
The adrenaline at the start of a time trial can be overwhelming, but don’t get carried away. Start at a controlled pace and gradually increase your effort as you settle into the race. -
Find Your Rhythm Early
The key to a great time trial is to find a rhythm early on and stick with it. If you’re racing on a course with technical sections or corners, adjust your effort to maintain control without sacrificing speed. -
Optimize Your Position Throughout the Race
Time trial positions can get uncomfortable after a while. Stretching out while maintaining your aero position and adjusting your hand position can help prevent fatigue. -
Keep Your Cadence High
Maintain a smooth, high cadence (90-100 rpm). This is often more efficient than grinding low gears and will help prevent early fatigue. Focus on spinning your legs smoothly and avoiding any jerky movements. -
Stay Relaxed
Tension in your upper body can lead to fatigue. Keep your shoulders relaxed and your arms loose on the handlebars. A relaxed body helps you stay in the aero position longer without unnecessary strain. -
Check Your Tire Pressure
Before the race, ensure your tires are inflated to the optimal pressure for your weight and the conditions. Too low, and you’ll sacrifice speed; too high, and you risk a puncture. -
Maintain Focus on the Road
Watch the road ahead and stay alert for hazards, like potholes or debris. At the same time, don’t focus too much on the rider behind you or the time—it’s your race, and you control the pace. -
Recover Wisely After the Race
After you cross the line, hydrate and cool down with some easy spinning. Take time to stretch and refuel with a balanced snack to help your body recover and repair.
Conclusion
Time trial cycling is a fantastic way to challenge yourself, whether you’re a newcomer or an experienced cyclist. By applying these 16 tips, you’ll be setting yourself up for success at the Pronto Bikes Castle Combe TT Series 2025 or any time trial event you tackle. So, get out there, refine your technique, and take on the clock!
