Time Trial Events

Common time trial (TT) distances include 10 and 25 miles, with longer options such as 50 miles, 100 miles, and fixed-time events (e.g., 12 or 24 hours). Riders start at set intervals—usually one minute apart—and complete the course alone. Drafting is not allowed.

Purpose

A time trial measures how fast a solo rider can cover a set distance. You can race competitively or simply aim to improve your personal best.

How to Get Faster

Stronger performances come from a combination of:

• Structured training

• An efficient, aerodynamic riding position

• Appropriate equipment

• Race experience

The biggest early gains typically come from training.

Training

Training should focus on increasing Functional Threshold Power (FTP). Choose a structured plan that balances intensity and recovery so you gain from each session.

MyProCoach Time Trial plans include:

• Short efforts slightly above and below threshold

• Longer sub-threshold intervals

• Race-pace practice rides

• Threshold intervals with short recoveries

• Aerobic endurance rides

Workouts progress gradually, allowing time for adaptation.

Aerodynamics

Above 15 mph, most resistance comes from the air, not from rolling or mechanical friction. Reduce aerodynamic drag and you will go faster for the same effort.

Adapting to the Aero Position

Whether using clip-on aero bars or a dedicated TT bike, you should train in the same position you plan to race in. TT setups can change how your muscles work and feel compared to a road bike.

Use your race bike consistently, both indoors and outdoors:

• Indoors: ideal for controlled aero training

• Outdoors: essential for maintaining road handling and “feel”

Aim for at least 1–2 outdoor rides per week in the aero position.

Bike Setup

Adding aero bars is the simplest upgrade for speed, allowing you to lower your torso and reduce frontal area.

Because this rotates your hips forward, you may need a different saddle—e.g., a cut-out design or a saddle with a modified nose—to stay comfortable.

Dedicated Time Trial bikes offer aggressive aerodynamic positions and are built specifically for riding against the clock. When buying your first TT bike, consider:

• Budget

• Fit

• Reputable shop support

• A professional bike fit

Kit

A few upgrades can make noticeable aerodynamic gains:

• Tight-fitting Lycra instead of loose clothing

• Aero shoe covers to smooth airflow

• Aero helmets designed for reduced drag

• Minimal-strap gloves to reduce turbulence

These changes can improve speed without major cost.

Experience

Time trial performance improves with practice. Racing itself is a potent training stimulus: your body adapts to the demands of full-effort efforts and becomes stronger—provided you recover properly afterwards.

Time trialling requires discipline, consistent training, and mental resilience, but it is one of the purest ways to test and measure cycling performance. For athletes who enjoy precise, measurable progress, TTs are an ideal challenge.

Copyright MyProCoach™ Ltd © May 2018. All rights reserved.