The Race of Truth: Winning Strategies for the Individual Time Trial
There is no single greater challenge for a road racer than the individual time trial. The “Race of Truth” tests every physical and mental skill and ability you possess. There is no place to hide, no tactics to play off of, no shelter from the elements. Just you and your bike and the clock. All the things that make you a good ITT rider, maximal aerobic capacity, anaerobic power, aerobic recovery and mental toughness are vital to successful performance regardless of the racing venue.
The athlete that races well against the clock is always a threat. A 40K ITT requires that you ride at and sometimes above maximal aerobic capacity for close to 60min. If your fitness is good and you ride a 40K ITT correctly you should have next to nothing left when you cross the line. I’ve worked with elite riders who have ridden a 40K ITT so hard that they someone to catch them at the finish because they were not able to stand up. This may sound a bit extreme but if you take the ITT seriously and you want to be competitive you have to be prepared to put out that level of effort.
Training your body and mind for a successful time trial effort requires specialized training and precise planning. As with other racing disciplines you start with an evaluation of your fitness and skills, define your goals and make a plan to achieve them.
Evaluate Your Current Fitness
Where do you start? Aerobic capacity and muscular endurance can be easily measured on the bike during long endurance level training sessions. If you have the capacity for 4-5 hours at an average of 70-90% of LT (lactate threshold) with some reserve strength your fitness is sufficient for more intense training.
Personal training heart rate zones and maximal performance values can be established using a variety of with fitness testing protocols. The Conconi protocol is a simple and reasonably accurate test that can establish benchmarks for maximal aerobic capacity (LT) and Max HR. These values can then be used to set training zones. More elaborate and expensive testing, including blood lactate levels, Vo2 and maximal power are often available through university sports physiology labs or local health clinics.
A even simpler test is a race pace effort on a 10K ITT course. Many clubs hold ITT training races that are especially good for measuring your progress from a specific training cycle. Remember, the purpose of any testing is to establish individual performance benchmarks, evaluate progress and determine fitness levels for the purpose of adjusting training priorities and ranges. If there is not a local practice ITT consider setting up your own course for testing
Mental and Physical Skills
Are you proficient in the necessary bike skills for TT racing? Are you comfortable and stable in an aero position? How good is your start? Can you make a fast and safe turnaround? Being proficient in the necessary skills frees your mind and body to concentrate on the race. All it takes is practice so get you race bike out and spend some hours practicing your riding skills.
Do you have the mental toughness to race hard for 40K? Can you fight back into a good rhythm if you fall off your scheduled pace? Are you capable of focused concentration under the most physically demanding conditions? Do you have the confidence and motivation to push yourself beyond your established limits in training and competition? Racing well against the clock is a difficult mental exercise at best. Your ability to be mentally strong and focused comes from pushing the limits of your performance and gaining confidence every time out.
Define Your Goals
Time standards are well known in different categories for championship distances. If you already have a personal best at a championship distance set a realistic goal for a new PR (personal record). Your progress as a ITT rider is easily measured by how often and by how much to set a new PR. I tell my riders that if they set a new PR that can go home a winner, regardless of placing. Time trial is all about improving every time you go out.
Make a Plan to Meet Your Goals
Every USCF district awards ITT Championships for juniors, seniors and masters. Stage race events often include an individual time trial as part of the overall classification. Individual TT events are on the racing calendar in every region of the country.
** Identify the key events in your area and plug the dates into your training calendar.
** Periodize your training around these key events and structure you training to focus on specific areas of your performance that you need to have for success.
** Time trial training is a good compliment to your general training program. Everything you develop for ITT will be useful at other racing venues.
ITT training focuses on developing maximal aerobic capacity, muscle endurance, active recovery, mental toughness and concentration and bike skills. More specialized training a few weeks out from an important event tunes up your fitness and gets you comfortable on the bike.
Mental Preparation
Mental preparation is a daily exercise on and off the bike and often reflects of your overall outlook on life. Mental toughness builds confidence in your abilities and enables you to push beyond presumed limits during training and competition. Being proficient in certain necessary racing skills like standing starts and turn-arounds reduces the clutter in your mind and improves concentration during a race.
Visualization techniques and mental imagery instill strong reinforcing beliefs that boost your confidence and improve your performance. With regular practice your ability to focus and concentrate can be developed into an unconscious, reflex level skill. In training, experiment and develop personal strategies that help you stay focused.
** Try counting 50 pedal strokes between HR monitor checks.
** Create a mantra to repeat while you race, something like,”my pedals turn in smooth and powerful circles” or “I am faster than the wind.”
** Have a time schedule (distance @ various time splits) to follow to keep yourself focused and on pace.
** Regular checks of the readout on your HR monitor, speedometer or cadence keep you focused on your output, workload and speed. Whatever it takes, keep your mind in the race.
** Practice keeping the mental and physical pressure on under difficult conditions. If it is windy day, get aero and bear down, find you limit and keep the pressure on. Don’t let up and back off. Quitting is a learned behavior.
** Stay focused and ration out your strength for the whole distance. You may go slower, but keep the pressure on for the whole distance and finish strong. Keeping the pressure on under difficult conditions makes you mentally strong and builds your confidence. Especially in training, practice keeping the pressure on.
Technical Preparation
By breaking down the race into its distinct parts, (pre-race routine, warm-up, staging, the start, time checks, turnaround(s) the last 5K and the finish), you can practice and fine tune each separately and improve your overall preparation for the event.
The start is more technical than physical. Practice starts with a holder; relax, breath, focus, repeat your mantra (whatever that may be) and block everything else out. The start should be practiced in 2-kilometer interval repeats. The start must be a powerful effort that gets you up to cruising speed and into a rhythm as quickly as possible but not a sprint or a maximal effort that will load up your legs and drive your HR up and out of control. Start in a gear that is 2-3 shifts from your cruising gear. After 2k you should be up to speed, comfortable and breathing steady.
Focus now shifts to your time schedule and projected splits during the ensuing 5k intervals. Your speedometer, watch and odometer tells you if you are on pace between time checks. Each time check tells you how you are doing and if changes need to be made. Since the course is measured in kilometers, I recommend that you reset your cyclometer to read in kilometers/hour, the increments of speed are smaller and easier to manage. A fast turnaround can save precious seconds. Practice carrying good speed into the turn, shift into your exit gear “before” you brake for the turn, set up outside for the shortest line around the cone, break firmly, cut the apex as close as possible, get the bike straightened out and repeat your starting procedure until you are back up to cruising speed.
The remaining time checks till 35 km are routine. At the 35k mark you need to assess what you have left and prepare for the final push to the line. Assuming everything has gone right you will be able to accelerate a bit in the remaining kilometers. Pick up the pace a bit every kilometer. With about 1-2 k to go shift one gear and dig in, you are about 1:20 from the line. Stay seated for the finish and use everything you have to cross the line. Roll to someplace safe and cool down for several minutes before you try to get off the bike.
Physiological Preparation:
The fitness requirements for time trial; maximal aerobic capacity, aerobic muscle endurance, anaerobic power and active recovery are all addressed as components of your general training program. However, fine tuning your fitness and skills for a major ITT event requires additional specialized training
Time trail is all about aerobic efficiency and aerobic power. Tempo intervals are critical to developing your capacity for using oxygen for primary fuel during sustained high-level efforts. The standard Tempo intervals used here are will improve your aerobic capacity and build muscular endurance.
Tempo Intervals (1 set, single interval effort up to 60 min)
Moderate intensity, moderate gearing, 70-75 rpm, 18-20mph.
Hear rate range between 12-15 bpm below personal LT
Steady pace, No interruptions,
Best done on the stationary trainer
Warm-up: 30min mostly Zone 2,
Set #1: ramp up HR to prescribed level and hold for prescribed time
Cool Down: 15min easy spin Zone 1-2
Total time of workout: 115-145 min
The start requires anaerobic power and muscular strength for acceleration of a large gear from a standing start. Over geared sprint repeats are excellent training for the big leg muscles. The goal of these workouts is to increase muscle recruitment in the quadriceps, glutes and hamstrings for explosive power. AP sprint training also focuses on upper body strength and good form.
Anaerobic Power Sprint Intervals (2 Sets, 8 efforts)
Rolling start from +/-5 mph
Gearing 53/14-15, 15-20 second efforts or to 120rpm,
NO target HR, efforts are maximal
10 min. Zone 2 active rest between sets
Warm-up: 45min mostly Zone 2, finish with Zone 4 jumps
Set #1: 4 x 15-20 sec w/4min Zone 1-2 between efforts
Break: 10 min. Zone 2 active rest
Set #2: 4 x 15-20 sec w/4min Zone 1-2 between efforts
Cool Down: 30min zone 2 easy spin Zone 1-2
Total time of workout: 102 min
A fast cruising speed requires maximal aerobic capacity. MAC intervals improve aerobic power and oxygen efficiency to provide a higher level of output during sustainable aerobic activity. These long intervals are best done on the road with your TT bike (or TT setup) to simulate actual outdoor conditions encountered in competition.
Maximal Aerobic Capacity (MAC) Intervals
MAC intervals can be done on the road or the stationary trainer
Cadence is between 90-95 rpm
15 min MAC intervals, target HR is LT + 4-5 bpm.
5min Zone 1-2 between efforts.
10min Zone 2 between SETS
Warm-up: 30min mostly Zone 2, finish with Zone 3 jumps
Set #1: 2 x 15min @ (LT+ 3-5 bpm) w/ 5min Zone 1-2 between efforts
Break: 10 min. Zone 2 active rest
Set #1: 2 x 15min @ (LT+ 3-5 bpm) w/ 5min Zone 1-2 between efforts
Cool Down: 30min Zone 1-2 easy spin
Total time of Workout: 140min.
Increased oxygen consumption (Vo2) benefits your fitness in many ways. Vo2 Max intervals improve muscle endurance output above LT by raising the ceiling of aerobic metabolism and buffering the effects of lactate acid. Vo2 intervals increase the amount of oxygen consumed by working muscles.
Vo2 Max Intervals (3 Sets, 6 efforts)
Vo2 workouts can be done on the road on stationary trainer.
Gearing and cadence are best for 25mph@100rpm
Efforts are 3 min in Zone 4 (LT + 6-8 bpm)
Active rest between efforts is in Zone 1-2
Active rest between sets is Zone 1-2
Warm-up: 45min mostly Zone 2, finish with Zone 3 jumps
Set #1: 2 x 3min @ LT + 6-18 bpm w/ 4min Zone 1-2 between
Break: 10 min. Zone 2 active rest
Set #2: 2 x 3min @ LT + 6-18 bpm w/ 4min Zone 1-2 between
Break: 10 min. Zone 2 active rest
Set #3: 2 x 3min @ LT + 6-18 bpm w/ 4min Zone 1-2 between
Cool Down: 30min zone 2 easy spin Zone 1-2
Total time of Workout: 101min.
Active recovery is built into the structure of the workouts via rest intervals and set breaks. There are no specific training or intervals for active recovery. Just remember that adaptation to training (positive training effect) will “only” happen in the absence of work. If you are training hard and competing often it is almost impossible to rest too much. Recovery in the key to a healthy and productive racing season.
Rider Profile:
Male, racing age 43 (2006), road category 3, 12th year racing, self-employed, available training time/week 12-15 hours. 2006 goals: Improve overall RR performance, improve PR @ State ITT Championships by 2 minutes.
This athlete is a very experience road and track rider and enjoys competing in timed events. Many years of racing has produced good mental toughness and training discipline. Overall race form/fitness and endurance is very solid so training focused on raising the LT and boosting maximal aerobic capacity.
This rider followed a 4-week schedule (details below) of specialized training using a standard 7-day training cycle with two intensity days (interval sessions) per week. Intensity days were separated by one active recovery rest day. Training sessions during Weeks 1-3 included AP Sprints and Maximal Aerobic Capacity (MAC) intervals as well as Vo2 repeats on a technical, 5 min power climb course. Each week included one early morning race pace effort on a 20k ITT practice course using a dedicated TT bike and normal race day routine and warm-up. The weekly practice ITT was combined with a twilight crit training race for a double workout day.
Week #4 was used for rest and adaptation but still included the 20K practice ITT. The rest week was key to being fresh.
This preparation proved to be successful. The athlete set a new PR for a 40k ITT on a certified national record course of 57:06. Previous PR was 58:32.
4-week preparation for 2006 State ITT Championships
Week 1
Intensity Day #1: a.m. 20k ITT practice, p.m. Twilight Crit, 60min
Intensity Day #2: AP Sprints
Weekend racing and/or race pace/endurance training
Week 2
Intensity Day #1: a.m. 20k ITT practice, p.m. Twilight Crit, 60min
Intensity Day #2: MAC intervals
Weekend racing and/or race pace/endurance training
Week 3
Intensity Day #1: a.m. 20k ITT practice, p.m. Twilight Crit, 60min
Intensity Day #2: Vo2 Max Intervals
Weekend racing and/or race pace/endurance training
Week 4
Compensation/Rest Week, Active Recuperation
2 moderate/easy road rides,
1 day OFF THE BIKE
Reduce volume to 60% of Week 3 level
Intensity limited to 70% of Max. HR,
Tuesday morning 20k ITT session
District ITT Championships on Saturday morning this weekend
Equipment
Every serious TT rider uses special equipment to reduce the effects of aerodynamic drag. Disk wheels, aero handlebars, funny bikes made of “aero” tubing, special helmets, skin-suits and shoe covers are just a few examples of the technology being used. Having a specially prepared bike for TT will help you go faster.
Take a close look at what other riders use and you will find that the best TT riders often use very basic equipment. They understand that technology it is by no means a substitute for training, preparation and skills. These top-level athletes use specialized equipment to enhance their abilities, not compensate for them.
Equally important is your position on the bike. The general rule for TT is to shift your position a little up and forward from your normal road position on the bike, which accomplishes several things. A forward position combined with aero handlebars produces a more narrow and compact upper body profile, reducing aerodynamic drag.
This position also produces a biomechanical advantage. Opening the angle between the thigh and upper body allows for increased leg extension and a more powerful pedal stroke. Keep your saddle height the same and try moving everything forward about 5-8 mm to start. If you use your standard road bike for TT it helps to have a second saddle and seat post setup to drop in for TT races. For more information on aero bike fitting checkout the website www.PKracing.com
Time Schedules
A schedule of time splits will be your strategy for pacing to keep you on target for your projected finishing time. Your schedule is based on certain criteria; desired finishing time, course profile and conditions. Every course will be different. Your experience will help you decide how to structure your splits. Make you schedule realistic based on your fitness and preparation. Once you have your schedule write it down, tape it on your bike for reference during the race.
Sample Race Time Schedule:
Our hypothetical course is 40K, basically flat, mostly straight, out and back, neutral wind conditions with one turnaround. Your goal is to ride a strong and steady pace and complete you first sub 60min ITT. You know from training you easily can ride a 07:30 pace for 5 km. Following a schedule using 5k splits your race might progress like this:
Distance Elapsed Time Splits/Pace
0K 0:00 Start
5K 7:00 time check #1 (Up 00:30)
10K 14:30 time check #2 (Even)
15K 22:00 time check #3 (Even)
20K 29:40 time check #4 (Up 00:15 after turnaround)
25K 37:15 time check #5 (Even)
30K 44:45 time check #6 (Even)
35K 52:15 time check #7 (Even)
40K 59:45 Finish (Congratulations on your first sub 60min ITT)
Notes: To compensate for time lost at the start and turnaround the opening 5k is ridden 30 sec ahead of pace. 07:30 (Even) splits are ridden the remainder of the race. Allowing for 15 sec lost at the turnaround you finish in 59:45
Race Day Routine
Putting it all together on race day calls for a consistent routine that you can follow at every event. I cannot begin to tell you how important this really is. Use this routine as a template and build one of your own. Here are some useful suggestions.
** When you arrive at the venue, grab your road bike and ride immediately to registration and get your race number. Ride you road bike everywhere you have to go and stay off your feet as much as possible.
** Next, find the starting area and check your watch against the race clock. Also, check that the racing has started on time and that are no delays.
** Ride back to your vehicle and assemble your race bike and make a final check. It’s a good idea to warm-up on your road bike leaving your TT bike set up and ready to race.
** Get everything you will need for the race organized before you start your warm-up, bottles, gels, helmet, shoe covers, ear plugs (my secret weapon). Ride to the starting area again to make sure the racing is on time before you start your warm-up.
** Begin your warm-up routine about 1:05 hr before your scheduled start. You should have a 40-45 min wind trainer routine designed to progressively rev up your body and get all the fuel systems running. Make sure you hydrate during the warm-up. Complete your warm-up 20min before you scheduled start.
** Next, take in your pre-race fuel and change into your race uniform.
** Reset your HR monitor, bike computer and race timer and make a final bike check and roll out for the starting area 10min before your scheduled start and listen for your race number to be called for staging
** Shift into your starting gear and be prepared to stage 4-5 min before your start time.
** Start “your” stopwatch when your 1-minute rider leaves the line. You will start at 1:00:00 on your watch.
** Roll up to holder, clip in, position your pedals, breath and relax and listen to the starter’s instructions
** Your starting routine begins @ 15sec to start.
** Move your hands to the starting position, take two more deep breaths and relax.
** Your eyes are looking up the road @ 5sec to go.
** Rise gently out of the saddle @ 2 to go.
** Rock your weight back gently @ 1 to go and blast off on GO!
Practice your start routine until it becomes a reflex.
Tricks
Everybody TT rider has their little tricks for race day. Some of the more clever ones include using spray adhesive to apply your race number, duct taping gel packages to the top tube by the tear-off tap for easy opening, wrapping the tops of your shoe covers closed with electrical tape so they don’t catch the wind and my personal favorite (yes I actually use this one) wearing silicone ear plugs to block out the loud and distracting noise of the wind in your ears. It really works. Be creative and think up some tricks of your own. Even if it only makes you “feel” faster it’s worth it.