Joined: Oct 2008
Posts: 4,423
Likes: 4
From: wessex
Bikes: breezer venturi - red novo bosberg - red, pedal force cg1 - red, neuvation f-100 - da, devinci phantom - xt, miele piste - miche/campy, bianchi reparto corse sbx, concorde squadra tsx - da, miele team issue sl - ultegra
to do a great tt, you need to warm up properly. hooking your bike up to a trainer is best, but you need to reach and slightly exceed your goal pace several times during the warm up for brief periods.
40km doesn't require anything special in the way of nutrition and hydration. i never bothered taking a bottle, (mind you my better 40km tt times are in the 52's).
the goal is to maximize your effort over the distance. it should hurt -- a lot. pay attention to your cadence, gearing and breathing and especially your position. prior to race day, i'd do a couple of rides on my tt bike to get used to the position change (you only need two or three sessions if you have an established tt position).
if you vomit some time in the last 5 km or so -- you're probably doing it right.