Meow!
Join Date: Sep 2004
Location: Riverside, California
Posts: 6,019
Bikes: Trek 2100 Road Bike, Full DA10, Cervelo P2K TT bike, Full DA10, Giant Boulder Steel Commuter
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Good Luck Hip.
It is very hard on a training ride to ride the kind of pace that you will do on a time trial. Without the stops if you can peg the 20 MPH speed you will be find in a 40k itt at 20 MPH average. Like everyone said do not attack the hills, use the same effort and maybe a slight bit more over them. You will slow down a bit but if you pop you are really in trouble.
Go easy tomarrow, a nice spin and get mentally prepared for the itt...
As for the aero bars, while they will be a big help they are not for now. TT posistion is very very hard on the glutes like said above and the posistion can also rob power if not set up perfectly. You also need to do serious adjustments on the bike to make it work well.
Good luck and let us know how you do...
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Just your average club rider... :)