Tips/instruction for my first TT
 

This is my first TT. I am going to enter in the citizens category. Anyone have any helpful hints to make it as smooth as possible? I read that most beginners start off too fast and tire out towards the middle. Towards the end it is catch up time and you are already spent.

The course only has 196 feet in elevation change and is considered a flat and fast course. It is 24 miles long. I swapped my michellin pro tires for schwalbe ultremo r.1 tires because I can go up to 145 psi on those as compared to 120 on my pro race 3's

I have a few specific questions.

Do i keep my bag with tools and tubes on my bike? Or if I flat am I just done?

The race is at 7:30 and i need to be there at 6:45. What type of food should i eat in preperation.

Any other helpful or good suggestions would be appreciated!

There's some good info in one of the stickies in the Road Racing Forum.

I've never done a TT, but I recommend trying to set a good pace. Most importantly, don't got out too fast. The course should probably take a bit over an hour maybe? Make sure you get a good, long warm up before doing the ride. Try to stay in your aero position as much as possible. Take in some quick calories before the ride (gel packet?).

I'd start with not inflating your tires to 145 and inflating to the proper pressure for your weight instead.

And I like a banana and some oatmeal before, but that's just me.

Do some 24 mile practice rides to figure out your target pace.

Go easy on the breakfast or it'll end up on the pavement.

Warmup before the race on a trainer.

http://www.bikeforums.net/showthread...ead-click-here.

Thanks..i looked for a sticky...i must have missed it...thanks for your help...i will follow the link provided

You won't be having a good time if you arrive 15 min before the start. That is a pretty early start, but if you don't get a warm up you will be toast by mile 5.

Better hope my son isn't racing. He's cracking about 55 minutes right now in a 40k TT. Kid is pretty damned fast :)
But yeah, warmup is key. But a one hour ride you really don't need much in the way of fuel. Banana and oatmeal an hour before race should sit well. From there it's all about the fastest pace you can maintain, and being/staying as aero as possible.

Explain the tire psi to me..i am 205 (ex rugby player)......the tire psi range is 95-145....why would i not want 145 psi?

Short answer, tire pressure is primarily determined by rider weight and terrain type. The right pressure will give a comfortable ride and give you the best (least) rolling resistance. Too much pressure will deform the tire and increase rolling resistance; too little will do the same as well.

Link below is a really good explanation.
http://www.sheldonbrown.com/tires.html

On imperfect surfaces, rolling resistance can go up with tire pressure. A slightly lower pressure tire will conform to small imperfections and bumps, whereas an overinflated one will bounce you upwards, turning some of your forward momentum into vertical movement.

The higher pressure tire will *feel* faster due to the harsher ride.

But don't believe me, here's a pro from Zipp:

http://www.zipp.com/support/askjosh/tires.php#

I have done TT's with nice tires at a high pressure and some with nice tires at a more reasonable pressure, and my best times have been with the lower pressure.

update:

I appreciate all of your suggestions and comments. What I tried to do and what I accomplished were two different things.

tried to eat a good breakfast
out of oatmeal at home so i thought i would stop at a starbucks on the way and get some oatmeal...all closed at 6am on a sunday...I did eat some granola and some trail mix but it wasnt the same (I had to stop at a truck stop to get that)

I get there and my cyclometer wouldnt work..no mph or cadence.....my tube went flat....got both of those fixed (did manage to punch a dent in my LAnd Rover (damn alumunium). I didnt have time to warm up because of trying to get all that other stuff done.

The ride
Nervous as hell going into it...saw alot of nice bikes and athletes. I got to the start line and took off.

4.5 miles into it my legs feel horrible. I am slow as hell and I dont feel well. Somewhere between mile 2 and 4.5 i thought about quititing. Mile 4.60 make a turn out of the slight wind and head down a very straight road. started feeling good. Glad I didnt quit.

finish time 1:12:44 not too good

I learned from my mistakes and will be more prepared next time. I am new to this and wanted to set a base time so I can train and get better. I will purchase some aero bars and work harder on achieving a sub hour 40k.

thanks again for all your help!

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.

My leg cramped afterwards...lol

39 minutes out and 33 minutes first 10k was shameful.
Been riding 1 year this month...i don't do anything half ass. Never played rugby and in college became a pretty good player through hard work. This wont be anything different. Nothing is ever given...only taken or earned.

My leg cramped afterwards...lol

39 minutes out and 33 minutes first 10k was shameful.
Been riding 1 year this month...i don't do anything half ass. Never played rugby and in college became a pretty good player through hard work. This wont be anything different. Nothing is ever given...only taken or earned.

Fruit flies like a banana too!