TIME TRIAL SPEED TIPS FROM THE PROS
The little differences add up!
#1 - Set up a 90 degree Time Trial Position: Power + Aerodynamics
Take a look at the linked photos of two of the fastest and most powerful time trialists in the world, Lance Armstrong and Jan Ulrich and you will notice that they are set up at 90 degree angles.
[courtesy of Dan Empfield, Slowtwitch.com] The preferred angle is 90-95 degrees, and while I don't like angles more acute than that, I don't mind a more obtuse angle, up to a point. I can in some cases live with 100 degrees. I have a problem living with an angle greater than that. As long as this is your hip angle, however, it doesn't matter to me whether you're riding at 71 degrees or 81 degrees of seat angle. Realize, however, that as you rock yourself back in the saddle you're rocking yourself up in front, that is, your back will not be as flat and you will probably be punching a larger hole in the wind as you propel yourself forward.
The keys to a good fit while on aero bars are few, and easy to grasp. There is now a second angle with which to be concerned, and as is the case with the hip angle above, this second angle is not an angle on a bike—but one formed by your body. Remember that line running from your hip to your shoulder? Now imagine a line from your shoulder to your elbow. This “shoulder angle” formed between your torso and upper arm also ought to be 90 degrees. Achieve this angle and you’ll be comfortable.
#2 - Superlight Tubular Tires + Aero TT Wheels: What the Pros use
There is a reason that every single pro cycling team in the Tour de France uses tubular tires and wheels. They are hands down the most puncture proof, fastest accelerating, lightest, and most aerodynamic wheels and tires made.
For information on tubulars vs. clinchers, and how to choose, see:
http://www.tufo.com/index.php?lg=en&co=instrukce
The fastest of these tubular wheels are a tubular deep front and a tubular disc rear, such as made by Zipp and HED. Tubulars ran at high pressure can reduce rolling resistance and minimize pinch and puncture flats.
Continental Competition is the preferred tubular by many pro teams. It is a very durable, light and reliable tubular tire.
Tufo Gluing Tape allows you to safely and quickly glue your tubulars for immediate use and convenience
TT Wheels:
TT Tubular Tires (ran at 160 PSI):
TT Clincher Tires:
#3 - TT Frame and Components: Lighter = Faster ... weight matters
Trek, Giant, Cervelo, Specialized, etc. all make very competitive time trial frames today, pick one that fits you. Try to build your bike as light as possible.
#4 - Aerobars: Straight or S Extensions: Tipped Slightly Down
CSC's David Zabriskie set the fastest Tour de France time trial ever using straight extensions. Clip on bars are still fast enough and very comfortable, with one-piece bars slightly edging them in terms of aerodynamics. HED, Vision, Profile-Design and Bontrager are all good choices.
Tip your extensions slighly downward to maximize aerodynamics, as shown here by Jan Ullrich and Lance Armstrong:
#5 - Drink fluids, Always Carry a Bottle (even if empty)
The top riders usually always carry a bottle and drink during a time trial, this allows the body to stay hydrated and cool, and enables the rider to be more comfortable and more focused. The bottle also acts to improve aerodynamics of the seat and downtube on most frames, as tested by John Cobb.
#6 - Wear Gloves for Speed and Safety
Pro racers usually also always wear gloves during TT races, tests show that clothing and fabric is faster than bare skin, which is why long sleeve skinsuits are also very popular with the peloton. Plus they will save your hands of you take a spill.
#7 - Use lots of pins to make sure your race number is secure.
You don't want your race number flopping around in the wind.
#8 - Effort and Pacing
Try to keep an even effort over the length of the race, don't go too hard at the start or you will blow up before the finish.
#9 - Turn Arounds
Practice turn arounds so that you are comfortable taking them at speed. If you have the time, practice the turnaround on your time trial bike befor the race, to test the course "grip" and determine how much lean you can get in the turnaround.
#10 - Mental
Remember that this if fun! Envision yourself crossing the line a winner, keep a positive attitude during and before the race. Go for it!