7 Easy Ways To Improve Your Time Trial Performance

Рет қаралды 60,897

Күн бұрын

Do you love TTs but want to ride faster? The answer: ride smarter, not harder! Ollie has seven top tips to improve your time trialling skills, from perfecting your TT position and learning the best pacing strategy, to planning and scheduling around the event. You’ll be flying like Remco Evenepoel or Marlen Reusser in no time!
00:00 Intro
00:40 Choose your weapon
01:36 Position is everything
03:21 Recon your route
05:03 Set a schedule
06:50 Pace yourself
09:06 Use photos & videos
11:29 Don’t self-sabotage
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Пікірлер: 108

@gcn Жыл бұрын

Do you have any TT tips of your own? 🚴

@luukrutten1295 Жыл бұрын

GCN Just do a short video on proper race number pinning.

@maximilienschneider5879 Жыл бұрын

Best bike split and veloviewer

@reecedawson6113 Жыл бұрын

Top tip, know your route. I did my first ever TT last week in just my usual road kit for a 15 m course, it was great fun but I did an extra mile and a half up a hill, just know your route

@filippopogacar Жыл бұрын

Push harder

@billkallas1762 Жыл бұрын

Time Trial intervals, to train your body to ride at the speed you want to go. If you want to complete a 40K TT in one hour, start off riding at 40 kph for 5 to 10 minutes. Rest and recover, and then repeat, repeat, repeat. Over the weeks, increase the interval to longer and longer times, until you can ride at that pace for 45 to 50 minutes.

@peterdraper1478 Жыл бұрын

My very first time trial (indeed my very first competitive cycle event) coming up on Sunday - a 12 hour time trial. At the age of 65! Wish me luck!

@a.s.6616 11 ай бұрын

How it went?

@andrewmcalister3462 Жыл бұрын

Ollie at his most passionate. TT’ing. ❤🏆

@gcn Жыл бұрын

Waxing his chain or getting aero... Ollie's happy places 😂

@davidf2281 Жыл бұрын

Ollie is one of the few people that can make tips videos that aren't just ten minutes of the bleedin' obvious. Thumbs up. Also: 10 miles in 18 minutes is 33mph! That's bananas.

@matthiaswuest7271 Жыл бұрын

He means 18:XX ie sub 19 -- even so, absolutely rapid

@davidf2281 Жыл бұрын

@@matthiaswuest7271 Haha yeah I just looked up the world record time --- 18:00 would seem a little optimistic even for Ollie.

@matthewnormand2041 Жыл бұрын

That is properly rapid.

@bobbysilver272 Жыл бұрын

You have to learn to be able to accept that riding a TT as fast as you can will be painful. You can tolerate more than you think. Don't focus on still another 8 or 22 miles to go etc. Focus on the next mile or on the next hill or uphill drag. (This is all part of pacing, but once you have at least some basic fitness, a TT is often a mental challenge as much as a physical one).

@10ktube Жыл бұрын

TT has more to do with positioning than anything, I'd love to see an off the bike series on tips and body work to do that'll help. Main thing I learned over my TT years, lower isn't always faster, smaller is faster. They're independent of each other. If your head is low but your shoulders are 4 inches wider, vs head 1 inch higher, but shoulders 4 inches shrugged because you can relax more, do that. If you're lower AND smaller, then you're a lucky one.

@oliverbridgewood3929 Жыл бұрын

smaller isn’t always faster either, as we recently found! stay tuned!

@scoobyben1979 Жыл бұрын

Thanks Ollie! Love you too!

@stephenberghash8600 Жыл бұрын

One tip I've learned over the years, is to listen to the sound of the air/wind going by your helmet and body. When you are riding at your most aero, especially your head position, the sound is quietest. You can actually hear the difference. Try it.

@thsaintful Жыл бұрын

Ollie is such a good presenter. always is. thanks for sharing these tips!!

@GeeFunk84 Жыл бұрын

Slightly off-topic, but I like wearing an aero-type helmet at all times, even in a really upright position. The simple reason being is that with that interchangeable shield I can wear my prescription glasses underneath. For the longest time I was just wearing simple protective goggles, so it was an either/or situation (because I don't like contact lenses), but since I switched to one of these aero-mimicking helmets I can see where I'm going.

@TheOneAndOnlyWantonWonton Жыл бұрын

I don’t do contacts. I used the kapvoe glasses with prescription lenses, not inserts. Were about $225usd. Changed my experience on the bike. And they look great.

@leonbroekx Жыл бұрын

I love TT content. Thank you, Ollie. And keep this coming.

@twilightofthegods33 4 ай бұрын

Good one Ollie! Not overly technical, just straight up good advise. Thanks!

@krehme Жыл бұрын

Great Tips, Oli! Thanks.

@nicolasvandermeer2145 Жыл бұрын

I love watching Ollie when he’s talking TT, never seen someone enjoy suffering so much 😂 Any tips for the ITT/Kilo on the track?

@adrianfox3000 Жыл бұрын

Excellent video I’m always looking to learn more about time trials 😎

@kaltonian Жыл бұрын

nice 1 olli, some good tips for those that are new to tt's, most don't like riding in them, but unfortunately in the big races it's part & parcel of the race, go strong were most don't like, head wind as Olli pointed out & strong uphill, practice cornering on a tt bike & descending, avoid those painted road markings as they can be lethal on a wet day, most of all enjoy the experience

@robertnobles8189 2 ай бұрын

I love the seated attack. The visual antagonism in the pack can also be blunted by using the moments when the pack can’t see you to your advantage.

@thsaintful Жыл бұрын

the most important one here is the list of times to do what. really. helps so much to know upfront what comes when and it helps you be relaxed and feel good about the actual race !

@pritchardstephenr Жыл бұрын

Pick an advantageous course. When I set my 18:57 pb 20 years ago it was on a glass flat out only course with a prevailing tail wind. I think I beat my "natural" time by about a minute thanks to that Plan for an ambulance or at least an oxygen supply at the finish. I was breathing through my arse, my eyes and even my ears when I finished. Avg power 382 watts, track bike, twin discs, 19mm track tubs@hard as I could pump them, clip on TT bars and 56x15 gear iirc Had jelly legs for a week afterwards!

@gcn Жыл бұрын

Wow that sounds like one big efford! A great time too... are you still TTing now?

@pritchardstephenr Жыл бұрын

@@gcnno, I was never really cut out for TT greatness. I'm built like a brick outhouse, more Chris Hoy than Tony Martin. All my TT achievements were a triumph of muscle and stubborn stupidity over aerodynamics. I was at my best in crits but my real passion has always involved baggies and knobbly tyres

@brannmacfinnchad9056 Жыл бұрын

Please do a deep dive on the differences in geometry between a UCI TT bike, and a road bike.

@ethangodridge6833 Жыл бұрын

Thanks Ollie and look forward to see your progress. I have started dabbling in some TT's myself this summer after only really doing hill climbs and road races. Hoping it makes me an all-round better rider without scarifying too much of my climbing ability as that is what I would say is my best attribute.

@gcn Жыл бұрын

Hi Ethan! Super cool to hear that you have joined the TT crew 🙌 Make sure you keep those notifications o to catch more of Ollie's TT journey. 🔔

@ethangodridge6833 Жыл бұрын

@@gcn Has Ollie ever tried bicarb for TT’s?

@jameswatts6862 Жыл бұрын

Looks like Christmas Common to me. Great road that :-)

@jonathanzappala Жыл бұрын

Early in the morning (or late evening) with the sun to the side you can get a glimpse of your shadow to see your real time position.

@tk4280 Жыл бұрын

I actually did that this morning!

@MrMonkeyBoomBoom Жыл бұрын

I hate time trialing but that’s also why it’s such great training 😂

@devidia Жыл бұрын

I almost lost it when he took off his visor and said 'who isn't gonna swap right for this'. Comical genius

@lurppah75 Жыл бұрын

Yesterday I was cycling and I found myself in the middle of the local triathlon team's time trial. At first I was a little embarrassed because my bike was an old Canyon Ultimate road bike with rim brakes. But after passing a few tt bikes, I started pedaling harder and noticed that especially the climbs seemed to be really slow on tt bike. There was a 10km segment on the way where my average speed was 43.5km/h, I think the winner's speed was slightly below 45km/h. So, as Ollie said, you don't always have to have the most expensive aerodynamic bike.. although it does make your life and ride easier. My estimate was that at those speeds, on a road bike you have to pedal with about 50W harder power than on a tt bike. Big thanks to GCN for the great videos and encouragement to try challenging yourself against others. As well as the huge amount of good advice related to marginal gains. A river emerges from a few small streams. And now here at the same time.. I know that there are several cycling events during the summer, but I thought it would be great if some of GCN presenter's could participated in the "Saimaa cycle tour" event where they ride 300km through the night (it is worth noting that there is only a short period of darkness and even then it's more like a twilight). It would definitely be an event that (especially in good weather) you would remember for the rest of your life. saimaacycletour.com/en

@josephlaviolette146 Жыл бұрын

I love time trials! Our club does one every other week. I've been experimenting with parabolic pacing and am getting PR's. This pacing strategy is working well for me. I know what my target sustainable power for the course is. The first 3rd I taper from well above to just above that power. The middle 3rd I settle into my target power and it almost feels like recovery. The last 3rd I do a negative split and empty the tank. My power and HR numbers are much higher than a steady state effort, but the perceived effort is lower. Of note, this works better when I have a bit of time between my warm up and my start. When I go straight form warm up to race, I have a hard time settling into my target power and the perceived effort (suffering) is very high.

@jameslee-pevenhull5087 Жыл бұрын

Preparing for a TT on the day is called the 'Protocol'. My Protocol was riding 20 miles in 1 hour, stretch lower half for 5 minutes, take on 30 kCals for every mile of the TT. (If it's a 50 or over, arrange someone to 'hand you up' some food at 25 miles.) I arranged my carb intake at 30 mins before my start time. During the 30 wait, I'd stretch and limber my torso.

@harrygreetham4266 Жыл бұрын

Great video again is there any tips on training for TT’S as I do TT’s but not sure what training todo also what warm up’s how hard or easy you should warm up

@DomestiqueKoch 11 ай бұрын

After 10 minutes holding position while at 95% of FTP, i am lost. I always start out to fast. It is so hard to maintain. Pacing is key and so hard. Good tips. Gone write down the scedule before racing.

@robertgreiner4703 Жыл бұрын

Tipp Nr. 8: Don't forget to start your wahoo/garmin when starting. I do many times and cant analyze my ride afterwards

@matthewnormand2041 Жыл бұрын

I don't know if it's odd but my 30 minute power PR was in a time trial in the aero position. It doesn't feel like I can get the power out like when I'm climbing on the hoods but power numbers say it's about the same. BTW, it's clip on bars on my aero road bike. I generally use the bars for randonneuring, not smashing TTs. Cockpit is slammed for TTs though.

@velodavid1287 Жыл бұрын

If you start off on a road bike, buy some cheap tri bars and practise with them. Remove saddle bags etc as they cost you around 30 seconds at beginner speeds. You don’t need to break the bank to enjoy TT’ing, I managed to qualify for and ride the National 10 in the 2010’s on a very modest budget, as long as you’re racing yourself, you’ll always make improvements.

@haydnevans2978 Жыл бұрын

Swipe right for this 😆

@markhancock7527 6 ай бұрын

More please,Training?

@BeyReaper Жыл бұрын

I too would like to do Time Trials ... If there would be more in DFW.

@mikebeattie976 7 ай бұрын

18 minutes, I couldn’t do a 10 mile TT in 36 minutes, question does position matter if doing a TT in zwift

@wheelfree Жыл бұрын

Qn: I watched the Olympics time trial and noticed the riders were drooling seriously. Why? Doesn't the saliva hanging from the mouth create drag?

@033bernd Жыл бұрын

Good and understanable tipps! But at 4:43 which app does he mean?

@clippingin1593 Жыл бұрын

Sound advice. I'd add : in an open event as a beginner TT-ist you're likely to be given a '9' number so if/when you're caught by the '0', don't let it put you off your pacing. It's so tempting to drop back a few metres, dig in harder and blow up after a couple of miles.

@gcn Жыл бұрын

Never give up is always good advice 🙌

@billkallas1762 Жыл бұрын

Getting passed, takes a lot of wind out of your sails. Getting passed in the first 5 miles is ever worse. Getting passed by multiple riders is the worst. Passing people gives the opposite effect.

@clippingin1593 Жыл бұрын

@@billkallas1762 and it's easy to let those events, or the fear of those events, distract from overall pacing, especially in longer TTs where a few miles of 'red mist' can't be repaid.

@shehwarkhan6726 Жыл бұрын

Have a question for you @GCN Between the canyon Grail 7, Specialized Diverge Elite E5 & the Trek domane AL5(and gravel+slick centre tyres) which would you recommend or What other bike would you recommend for under £2000?

@wildsurfer12 Жыл бұрын

Ironicly I’ve just finished watching the highlights for the time trail of the Criterium de Dauphine!

@gcn Жыл бұрын

The beauty of GCN+! Watch the pros and then learn how it's done 🙌

@hyguytomkat Жыл бұрын

you should do a rock climber vs cyclist

@billkallas1762 Жыл бұрын

I've done close to 200 over the years, and I've hated every one.

@marksticky0688 Жыл бұрын

Nobody feels fresh after the first 5 minutes on L112 course. Its straight uphill 😂 You're welcome to come and try it at our club TT every 2nd Wednesday (would make good content in the pub afterwards too 😉 ).

@danielb1279 Жыл бұрын

I'm definitely more Tesco than Remco - position, position, position...

@cb6866 Жыл бұрын

Thanks Otto....nope...pack the bowl , hit the woods ! PB&J is the way

@emiljarengrim2536 Жыл бұрын

Riding a negative split sounds so...negative. I always make sure to ride a very positive split as it sounds so more upbeat! Well, that's my excuse any way for always blowing up halfway through...

@gcn Жыл бұрын

Hahaha we've done a couple of positive splits in our time don't you worry!

@freeflyesperance3392 Жыл бұрын

How do you not smash your under carriage to pieces? That’s my biggest challenge. There’s not a saddle in the world that seems to help the tilted forward position that much.

@Aeroasduck Жыл бұрын

This video was both really good and disappointing. Good because it gives some really good advice about something I’m also passionate about. Disappointing because I already do them all and so there is no silver bullet to make me less poo at it 😂

@markharrison6120 Жыл бұрын

Is Ollie's right hip impinged? Right knee kicking out at tdc, noted in zwify vs. G, long ride with Connor amd again in this video....

@performancebikefitstudio4915 Жыл бұрын

I think his saddle is a bit low or cranks a bit too long which is stopping him from smoothly passing over the top of the pedal stroke. Might be worth him looking at Cleat position, insoles and IT Band exercises as well.

@oliverbridgewood3929 Жыл бұрын

it straightens out when under load

@performancebikefitstudio4915 Жыл бұрын

@@oliverbridgewood3929 Ok in that case then its a loading issue possibly excessive Navicular Bone collapse so checking Cleat Position or Insoles might solve the issue, Ideally it should track the same Loaded and Unloaded. When I perform Bike Fits in our Bike Fit Studio I test the Knee Tracking in both the Loaded & Unloaded state using our 3D Video & 4D Motion Capture Technology.But of course it could be just the way you are. But it would be nice to find out.

@eleventhrunner8778 5 ай бұрын

Around the 5:48 mark you said you have your water bottle handy with ??? inside it. What is it that you said because I didn't make out the words you used.

@thepsychobilly88 Жыл бұрын

I'm no pro but I'd say that pacing one self is the key, especially on longer runs. Find a power level that you can sustain, rather than pushing really hard and then ending up having to slow down because you were pushing your body too hard.

@gcn Жыл бұрын

Pacing pacing pacing! The key to any good TT 🙌 Have you ever given one a try?

@thepsychobilly88 Жыл бұрын

@@gcn Never anything official :D but I have a few routes that I bike very often, some daily, and I always time them, on Strava and on my watch :) I've found that when I "take it easy" I'm usually faster than if I push really hard.

@dariuszkorecki4303 Жыл бұрын

coudl you plaże send name od applicatuon to paceing for TT

@patrickblanton6650 Жыл бұрын

I try to use my heart rate to pace my effort and it is usually pretty successful. I have been able to hold a difficult pace throughout and feel nearly totally gassed at the finish. I start with a heart rate in low to mid zone 3 knowing that it will steadily creep up into zone 4. Once it hits zone 4, I am far enough through the race that I can hold on and maintain the difficult pace. You've got to have a decent level of fitness to do this but usually people attempting TTs have that fitness.

@theknights1512 10 ай бұрын

Seems like a lot of a palaver for a 10 mile TT. I’m not very performance focused tbh but even so, what a faff!

@aarondcmedia9585 Жыл бұрын

Train in the position!

@gcn Жыл бұрын

Do you think training on a turbo is enough for a TT bike or is it best to get out on the roads? 👀

@andrasszabo1570 Жыл бұрын

Annemiek likes this

@aarondcmedia9585 Жыл бұрын

@@gcn training on the turbo has been enough for me to win TTs and road races at my level, so yes. If you are going to ride deep wheels or a disc, you definitely need to ride in the wind so you know how the bike handles when the gusts hit you side on. Outdoor velodromes are great for that - roads with cars not so much.

@larrylem3582 Жыл бұрын

@@gcn It's easier to keep your head down indoors because you don't have to look where you're going. See Alex about his 4000 m pursuit prep.

@adsteventon Жыл бұрын

@@gcn definitely get out on the road. TT bikes are twitchy and you use more energy than you think to maintain stability which raises heart rate and increases metabolic demands. Turbos take away the instability and can give you a false impression of what power you can put out on the road from my experience.

@kevin._.farren Жыл бұрын

Good info…if you time trial. On a side note, I think TT’s should be banned in tours.

@filippopogacar Жыл бұрын

Faster is better

@shepshape2585 Жыл бұрын

Ooops, I accidentally clicked on GTN by mistake.

@sbyrstall Жыл бұрын

I thought the best way was to spend at least $10,000.

@PhilOsGarage 18 күн бұрын

On a stand alone fuel management system?

@zachbrown5279 Жыл бұрын

whats with the knee and hip? is ya seat too low? or is this just a shithouse position?

@oliverbridgewood3929 Жыл бұрын

I’m not pedaling underload and using different shoes😉

@ricf9592 Жыл бұрын

Ollie needs to lose that beard of his. That has to provide all manner of drag.

@philadams9254 Жыл бұрын

8:56 - Don't you mean 'lose' time, rather than gaining it? Gaining time means you go slower in a TT

@princeandrew5430 Жыл бұрын

1. rEPO 2. GW1415 3. Blood doping 4. Testosterone, cortisone, HGH, and all the extras 5. Stop watching GCN

@BRMCaptChaos Жыл бұрын

Recon is like "recce", or reconnaissance, but for American speakers, the term of which was invented before their country. Yuck. Nice vid ruined.

@strokenumber3 Жыл бұрын

Why does he take riding his bike so seriously? He's just a KZfaq show presenter for god's sake....

@gcn Жыл бұрын

Everyone gets what they want out of cycling. Taking it seriously or just popping out on the bike, it's all about finding what makes you happy. We know Ollie loves the numbers and the training... but he has a fun side too, we promise! 👉 kzfaq.info/get/bejne/hrmfhMReuKiunIk.html

@238949 Жыл бұрын

I love Ollie's energy and enthusiasm, it's his life clearly, not just a job, he's amazing!!