I already plan to HTFU next week, so that should make me go a good 5mph faster. But other than that...

I did my first ever time trial this evening. The course was 12.5 miles total (out and back) with small rollers over 60% of it. The "out" half had a decent headwind of about 15mph. I did the course in 41:07 for a blistering noob-esqe speed of 18.2 mph. Next week is the last week for the TT series here, and I would like to drop some time - is it crazy to think that I could drop over three minutes in one week? That would put me close to a 20mph pace.

I've already identified several places I know I could improve.

1)I don't think I was warmed up well. The only warm-up I did was the five mile ride from my house to the TT start point. From what I understand, the shorter the race (40min is pretty short), the longer the warm-up needs to be.

2)I think I went out too hard on the start (plus I had some nerves going), because about 30 seconds after taking the start I looked down at my HRM and was buzzing along at 194+ bpm. Over the first mile I actually struggled (again, I think due to the nerves) to keep my HR closer to 180.

3)About mile 9 I started getting some abdominal cramps - not sure why. I drank about 18 oz. of water during the race; on par with what I drink during my normal riding. Do I need to drink more for the higher intensity? If I drank much more I fear I may feel bloated...

4)I didn't really know where the turn-around was (just a U-turn across two lanes of rural back-roads), so I was looking for it and pretty slow through that section. I didn't think to downshift when braking into the turn either, so I came out of the turn in the completely wrong gear to accelerate back up to speed.

What other suggestions do you have for me?

Thanks,

Mac

Cliff Notes: How can a noob lower his TT time?