New to Time Trialling

Shadescp

Hi all,

i've recently started doing 10 mile time trialling for the first time.
My first time ever was 29.15 and it killed me. I've now done about twenty 10s and my best time now is 27.05; however, the last ten races have all been around that time and I just cannot seem to improve further.
I am riding a good qaulity road bike ( alu frame, mavic open prowheels,carbon forks, ultegra groupset).I stuck some tri-bars on it. Each week I do two 10s, plus a couple of 40 mile road rides.

I dont want to splash out on a time trial bike just yet as I want to "earn it" first by getting around 25/26 minutues.
Any general tips on how can I improve from here?
The chain/crankset/rear cassette are reasonably clean and are about 1 year old. But they're not spotless as I use the bike for my daily commute in all conditions. I'm wondering if replacing these will help as I know an older chain can make pedalling harder.

Many thanks.

mossycp

I'm certainly no expert, I've only done 5 10s and my best is 27:46 on a fairly rolling course but I'd say have a rest. That seems to me to be quite a lot of time trialling especially for a first season. Most of the guys in my club reckon it takes 3 years before you'll be hitting your best times. They also said that once you hit that plateau the hard work really starts! Structured intervals is probably what's needed but I'd say don't try too much too soon, give yourself a season or so just riding the 10s without thinking about how to improve too much. Maybe try some longer events, a 10 is a pretty intensive effort and a 25 will give a different mindset.

I prefer to compare myself with the top guys on the night rather than just trying to hit certain times. I'm just about 4 minutes behind the best times at the moment so my aim is to get closer to them rather than trying to hit 25 or 26 minutes.

Replacing those components ain't gonna help a lot IMO. The biggest advantage is aerodynamics so the simplest thing to do would probably be to get someone experienced to look at your position. Maybe change the stem for downward sloping or adjustable.

<font color="blue"><h5>Today is your day, your mountain is waiting, so get on your way {Dr Seus}</h5></font id="blue">

Down the Road

your wheels will make it difficult to reduce your time considerably. Also look at your tyres Faster tyres and wheels will remove a good minute or so from you time. Consult your local Road specialist LBS for ideas and costings.

andyBcp

Cut out the 10's for a month, and ride your 40 mile routes quickly instead - aim to finish them in 2hrs.
Do these as often as you can(at least 1 day recovery between) within the next month. Then take a week of easy riding, then go and ride a 10. You'll do it in 25minutes first attempt.
I agree that a good aero position for TT's is very important, and with a road bike, an adjustable stem and a forward set saddle will help with the position.
I wouldn't get too concerned with wheels until you decide to get a TT specific frame.
It is the training that you do over winter in the off season that will ultimately provide you with how you perform, and improve during the race season.
You will get more responses to this type of question in the training forum link.
Good luck.

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