1. When Seconds Count
Cycling time trials are grueling and strenuous races that pit the cyclist against the clock on tracks that are usually two-way. Shaving seconds off a time trial race can mean the difference between wining and losing. Time trials can be done by individuals or by teams. In teams the total of the times set by each racer are totaled and compared to other teams. Times are measured in milliseconds, so that even a tenth of a second saved could determine the race.
2. Get Sleek for Cycling
Aerodynamics plays a huge role in time trial races. While the racers need to be as lean as they can be, they also must practice extremely low riding positions and maintain them while pedaling as fast as they can. Thin wheels have been designed specifically for these races. Handlebars and gears can be set to grab as little wind as possible. Even the clothing worn by time trial racers should be as tight as possible to avoid affecting the passing of wind. Helmets also should be very sleek.
3. Prepare with Cross Training
Cross training in both the off season and between races can provide a number of benefits, from clearing your mind to ride another day, to working other less-taxed muscles of the body. Your legs, knees and back need to heal between exceptionally grueling cycle races. The gym can be one place to start, getting involved in spot training and spending some aerobic time on a different set of motions as you'll get on an elliptical machine or rower.
4. Keep it Lean and Mean
While cyclists tend to remain lean during the racing season, they often put on weight in the off season. The temptation to pump up the legs with weight trainings, and then to top it off with upper body workouts that add pounds of muscles, can be alluring to riders in the gym. You want to set your perfect weight all year round and work to maintain that. After finding the perfect lightweight bike and stripping the gear to make it the most aerodynamic, you don't want to add more weight to the riding with your own fat or muscle.
5. Let Someone Else Watch the Clock
For best training results, it might prove prudent to hire a professional cycling trainer for a while. A good trainer can work with you to increase your odds of winning by teaching you how to take advantage of your good genes and how to work with your own body. You want to put everything in to your sprints and not be concerned at all with the clock. If you don't use a professional cycling trainer, at least have a friend run the stopwatch.
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