3 Time Trial tips for beginners (cycling tips)
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- เผยแพร่เมื่อ 9 ต.ค. 2024
- Here are just 3 quick things to know that might help you out get a better Time Trial time. Equipment in time trials is SO important, if you dont have the right stuff you are not going to be competitive. This sucks, but try borrowing a bike or equipment for the big day.
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This really makes be appreciate my dads 21 minute time trials in the 1980's using a heavy steel drop handle bar bike.
My dad is the exact same, 21 minute 10s in 1980s.
Back in 1991, I used a standard road racing steel framed Masi. Raced back to back pro-am crits in New Jersey. Nutley and Somerville. Threw a pair of clip on tt bars on my bike with a rear disc wheel. Charlestown TT in RI. 18.50 for a 15k TT. Just under 30 mph average. your body, your position on bike, and your fitness limits. Do not borrow some ones bike you are unfamiliar with no matter how high tech it may seem. Ride what you are comfortable on and don't expect quick gains. Time Trials are the ultimate race of truth. With practice, you will lower your times.
Since your body takes up 80% of total drag, a skinsuit will save you a lot more than 10 seconds.
Dane Andersen Maybe a skin suit vs like baggy clothes, but a standard kit is already pretty areo, or at least mine are. And this is obviously just a round about number, and the body position would play a big part in that. Like if you just sat up, a skin suit is not going to do much you know? Thanks for the view bro, hope that wasn't your one dislike on there. I had no dislikes until about a week ago, I know its stupid, but for some reason i get so sad when I get a dislike. I see it and I'm like NOOOOOOOOOO.
+The Vegan Cyclist
A skinsuit will give you well over 10 seconds over a tight, regular kit. Compared to baggies, a skinsuit will give you over a minute over 10 miles. Actually, 1 good, tight fitting skinsuit can give you 20 seconds over a crappy, tight fitting skinsuit
+Dane Andersen Very much agree with this. The fact a skinsuit should be so tights it hurts a bit is only part of the story. The combination of fabrics, the positioning of the seams to trip the airflow, playing around with temperatures etc.
If you are seriously going to compete then take everything into account. Until that time focus on position, deep section front wheel and aero helmet. But most important: train!!
Yea his estimates for what something is worth in time are totally wrong
Your position on the whole looks great i think. But, I think you want to slam your seat forward to actually engage with your sit bones? Looks like your sat right on the end, ouch! If it's for some sort of UCI ruling behind the bb, you can always get a seat with a truncated nose.
I went from 26:10 to 21:57 for a 10 both at around 320 watts by swapping from my road bike to a tt bike and full set up with 80mm and disc
+PlantBasedPedalling From 35 km/h to 40+ ?
ok, does this make you happier?
Wow what an amazing training. Awesome scenes and so inspiring. Great job.
you over exaggerate the importance of equiptment, focus more on body position etc
Probably, but this is based off my experience and equipment seems to play a pretty big part. But obviously if you are sitting up tall then that kinda takes away from your equipment gains.
+Austin Sandi-Edwards Both are equally as important
+Dilip Ganison obviously fitness is always better to focus on than expensive equipment
Totally agree. Also those claims are a bit inaccurate. Body position is the most important. In recent tests a decent skinsuit is by far the best saving in terms of equipment.
On the other side, you need the right equipment to get the correct body position.
An aero frame wouldn't save you 50s. More like 10-20s over 10 miles. It's more about positioning than equipment. You could have a bike worth thousands and still lose to someone on a sub-thousand dollar bike if you don't have the correct positioning.
I love the song you used, dope.
There’s tons of equipment that can be bought second hand and there’s nothing wrong with it, eBay is littered with TT stuff for any amateur to begin with. I think first buy your equipment and learn slash adapt to using it especially the TT bars. Then get bits and pieces as you progress. I found the position hard to get into
(I’m 181 cm ) when I first got the bars but by playing around with saddle height and position I managed to get comfortable and saw my times get faster even without a disc wheel. Vegan cyclist is correct in that equipment plays a massive part but you do need a good engine to make it work.
Looks like your saddle height is too low and your saddle could come forward a bit.
I think Graeme obree disproves the point of equipment, he built his bike, cost next to nothing but developed an amazing position (actually 2!!) and smashed numerous records
Why don't we see you posting about TT's anymore? Do you still do them or have the equipment to do so?
No, just barrowed the bike for a bit. And TTs are not really my thing. I need to get my own tt bike and then I will do more.
can understand that if the bike you used wasn't set up for you.
I've cycled 10 miles in 30 minutes once with normal £300 road bike,this was with football shorts and football t-shirt,cheap helmet (not specifically for road) and flat pedals with trainers.I always wonder how much faster i could have done it with all the 'pro' upgrades! What do you reckon? thanks
Thats a pretty open question, tons of variables. But its the law of dimensioning gains. Doing 30 min is not to hard, but for every min you try to cut off takes more and more effort for less and less gains. Like with a pro set up, you might be able to cut 3-4 mins off. But to be competitive in a Time Trial you would need to do sub 20min, and that takes every little bit plus a fuk ton of fitness.
thanks for reply-frustrating to think our best efforts don't equate to our best times;So 27 minutes with all the extras-i think i'll stick with my basic setup! Finding a road long enough without traffic lights,junctions,too many hills is tough where i live this means my efforts being measured from my home aren't as good as i like-maybe i should cycle as a warmup until i get to a suitable road.
I have set myself a goal this year to cover a 40km distance in under an hour. I dont' own a tt bike and will be using my road bike. i have deep wheels but not disk, however i do have tt bars on the bike. im using 105s on a 50-34. my question is ..
Would it technically be possible to achieve that goal? or would i need to swap over to says a 52 or 53 36 / 39.
The route itself has 3 traffic light junctions and is undulating with 2 and sometime 3 lanes for traffic. my plan is to try this on a weekend early in the morning before there are too many cars to slow me down
+bikeanddogtrips A TT bike would make it much easier that's for sure. But you're fitness will play the biggest role. Let me know how your run goes!
Great video!
@1:06 -> Economy of the equipment (eg. -20sec) over what? what time? Quite a strange thing to throw a number up with the benchmark if not in general percentage).
320w and you averaged only 38kph in 16km(10miles)? with 320w you should reach at least 44kph average so roughly lap it in 21/22 minutes.. on my TT bike I do 38kph with 240w and headwind or 300w and 44kph
Long live funny bikes ....lets get some gear .
Good tips !
Did you like that hed 90? I rode a tubular disc and tri spoke hed clincher. The tubular felt faster than the clincher so I'm considering getting a tubular deep front wheel. I put my 50 mil clincher deep on and it felt slow compared to the tri spoke clincher. Ideas?
Any tips for hill climbing TT's? We have some no aero equipment allowed hill time trials here; can I put out the same wattage on a hill climb as I would on a flat TT?
TT's ARE about kit. Once everyone has all the same kit then it's about legs. I was DESTROYED by this dude who has a full pro set up and I had my heavy, aluminum training bike. I average 40 watts more than him through the TT which means I held 40 watts for another 4 mins than him. God, I need a TT bike...
Unless you're significantly heavier than him? Holding more watts than someone exacty the same weight in exactly the same position with exactly the same drag coefficient will equal a faster time of course, but there are other factors such as weight and flexibility (i.e. the most aero position you can maintain for the duration) that need to be considered.
CKBZERO did you even read his comment smh
Luke Lyons I'm confused by your comment?
CKBZERO read the ops comment, then your own
Luke Lyons they both make sense?
Also dude, how did you begin to afford all this stuff ? Helmets, multiple bikes, garmins etc
Im new to cycling and its so expensive
+kidsofjokes SOOOO EXPENSIVE, but so the bike I borrowed from a retired racer, the kits are paid for by my team. The helmet I got on clearance.... So everything here cost be $100 .
There are ways around the money if you get creative
Thanks. It looks like your skinsuit is too big, some wrinkles there man. A skinsuit will make one of the biggest differences btw. But I guess it's compared to what. An already tight fitting road kit, probably less of an improvement.
Good looking sets ! Any thing Similar for iron man training? Please.👍🏊🚴🏻🏃
another great video
Great video but 40seconds from a disk wheel? really?
Brandon Douglas Its a general assumption, but a teammate and I did a TT, 16 miles, we both put out the same power, same weight, and he started 30s behind me, so pretty much the same time. THE ONLY DIFFERENCE was I had a disk, he did not. I beat him by 30s. Especially if you have a tail/cross wind, the disk will act as a sail and push you big time.
But honestly over a 10 mile effort you might expect to see more of a 10-20s improvement. Sorry for the confusion and thanks a ton for the comment.
ok thanks for the reply, just discovered your channel interesting stuff
Are you faster while positioning yourself on the realy front of your TT?
piRcookie I find it does. But it is a more comfortable position for me, so I can feel relaxed while putting down max power.
Nature vs Nurture???!!
How is TT specifically about genetics. I know sprints and fast twitch muscles are but I don't see how a TT is specifically based on genetics more so than average riding.
VO Max. Some riders naturally have a bigger engine so to speak.
not too sure about the 'tt ability comes down to genetics' comment u make at the end of the video...surely its down to hard training and the right equipment.
Mark Cavendish trains just as hard as chris froome, but the way their muscle structure is by way of genetics offers up a huge difference. Fast twitch vs slow twitch will make you a sprinter or TT guy. Your motor is based on genetics as you may be able to hold 300 watts for an hour and me 260, but I could hit 800 max and you 500. Which is stronger? It depends on the application.
You can get better on the TT through training and equipment for sure, but have the right genes and my best effort is your warm up.
Mark Cavendish trains is a sprinter though. The two of them have completely different training regiments. If Cavendish, Sagan, or whoever else wanted to become time trialists, they could make that change over a period of time with training. It's not like they're genetics prevent them from achieving what Froome and Domoulin can do. Yes, they have different muscle structure, but that's not a result of their genetics, it's a result of their training.
VC is right though, albeit it what context you are looking from. You could say the same for Cancellara and Martin, fantastic at that discipline but can also win classics or stages on breakaways - they arent just TT freaks.
I will add two things that add to debate that make it clearer. 1) In your hypothesis of course Cav can train and adapt to maximise his TT performance, he would still smash the average club guy to the moon. However as he gets his corn for winning stages that finish in bunch sprints and coveted green jerseys etc he wont be adapting any time soon. Why be OK at it (against other Elite riders) when he can be #1 in the world taking sprints?
2) Cycling is also a team sport. A number of riders have a role to play and the ITT is just you against the clock. Its therfore ok for average club guy to channel energy here but again using your Cav assumption he cannot be so selfish and sacrifice just for the sparse TT event. When he rode for Sky he did his share not just sprinting.
Gareth Woodall Yeh when you are talking about the elite level riders, the top 2% then you are absolutely right. when I made the comment I was considering all levels of cyclist, rather than just the pro's. my mistake If the video was aiming it's advice at guys who want to be professional.
What do u think about the Felt 596 frame?
Which is the most preferred TT cadence ?
+ΛbdullΛh Dhrubo Red bull did a study on cadence and found that a lower cadence, especially for TT, is more efficient. But there are studies that will show the higher the power, the higher the cadence should be. So for like a zone 4 effort, might be 70-90 rpms. I perfer to spin a really high cadence on climbs, but find on the TT I feel best at 60-70. How about you?
+The Vegan Cyclist Its only 1 year for me into road training. I usually spin at around 95-105 rpm, and my muscular endurance is very low. It kind of gets hard for me to spin at low rpm. I recently did a 20k TT and my rpm was 82. But I've seen the guys those are faster than me was spinning at around 60-70 rpm. I guess I need to build my muscular endurance. What do you think should I hit the gym or or add more HIIT in my weekly workout?
*I'm currently at my build period and a self trained cyclist.
+The Vegan Cyclist Did 2 time trials a day apart, and found that a slower cadence (higher gear) works better indeed. In the hills I try to spin like crazy, so it was weird to feel that a lower gear works more efficient. I try to view it as spinning a big clock, you feel more of each movement in contrast when you are spinning. Lower cadence is good I think to work on pedaling technique in general, TT is one of my favorite things on the bike!
+ΛbdullΛh Dhrubo I worked on my cardiovascular engine the whole summer, now hitting the one hour high intensity trainings each day. (High zone 3 and higher: Sprinting, VO2 max, and TT) Its easy recovery but you work your muscular endurance a lot so you get better at the higher demanding efforts in races etc.
+The Vegan Cyclist I found my TT stay around 95-110, for some reasons I tends to extend my arm a bit and the rest of my body stay pretty tight so lots of time I breath not too deep but I feel better to hold the breath a little bit before exhale. Thus, 110 happens on the flat and 95 will be the long hill climb, not steep though.
Hello have you got any tt turbo training plans using hr ?
Comes down to money unless you're gifted
What the weight of the Bike ?
Why dont they use tt bikes on regular tour racing
sarethums I think it's because they aren't comfortable enough over distance
Have super expensive crap and be rich
FOR REAL! Money buys time, thats for sure. But to win, you still need a big ass motor and skill.
I wonder if you lose a few seconds riding with your mouth open as wide as it is. lol
+Valoel They say it bad for your teeth actuly. Like the wind strips your ennamle or drys it out or something. I should shut my mouth but man, I am always in the pain cave.
Anyone know that background song?
what powermeter do you use?
velo1337 Stages. I found it was the cheapest, and a power meter is just a training aid. So it does not have to be accurate, just consistent.
+The Vegan Cyclist I also have Stages, the 105. Cheapest at the time. I wanna switch to pedal power meters, since you can use them on ANY bike. Not crank dependent as with Stages. What you think?
You can use the stages on other bikes as well if its the same crank arm length.
*aero not areo
how do you spot a vegan
oh wait
its right in your name
hm that was easy
Yawn, your troll game is weak son
The Vegan Cyclist youre weak, son ;-)
I understand that a lot of vegans can be aggressive and make a bad name for the lifestyle. But if you watch my race videos and other newer stuff, I think you might be surprised.
I have never once said anyone should be vegan. Do whatever you want, but more plants and a cleaner diet will help you be a stronger Cyclist.
I have been vegan for 6 years and am now sitting at a 5w/k ftp. I also have a family and own 2 businesses so training can be difficult to stay in top of. So watch some of my race videos or stories like when I rode with Phil Gaimon, i think you might enjoy them.
Anyway, hope you best bud.
The Vegan Cyclist ok
whats the zone 4 ?
HR zones
google the 7 cycling zones, they are based off of your FTP number
Was this on a flat course