Time Trialling!
What is a time trial?
Time trialling is a popular form of competitive cycling in the UK, where individual riders race against the clock over a set distance. Participants compete on public roads, usually covering a distance of 10 to 100 miles. Time trialling requires a high level of physical fitness, as well as technical skills such as pacing and aerodynamics. The sport has a rich history in the UK and is governed by the Cycling Time Trials (CTT) organisation, which oversees events, sets rules, and maintains records. Time trialling is a popular pastime for amateur cyclists and is also contested at elite levels, with national championships and international competitions held regularly.
While time trialling involves racing against the clock and other competitors, it is also a race against oneself. This is because the format of time trialling means that riders compete individually, rather than in a bunch or peloton as is the case in road racing. Although there are also team time trial competitions in the UK, including 2-up varieties!
In a time trial, a rider must push themselves to their physical limits to complete the set distance as fast as possible. This requires a great deal of mental toughness, focus, and discipline. Riders must maintain a consistent pace throughout the race and avoid going too hard too early, which can result in exhaustion before the finish line.
Time trialling also involves careful attention to the equipment and the rider's position on the bike. Riders often spend a lot of time optimising their bikes and clothing to minimise drag and improve aerodynamics, which can make a significant difference to their overall time.
Ultimately, time trialling is a test of both physical and mental strength, as well as technical skill. Riders must have a strong understanding of their own abilities, as well as the course and the conditions, in order to achieve the best possible result. In this sense, time trialling is a race against oneself, where the focus is on personal improvement and self-motivation, as much as it is on winning the race.
The Equipment
When it comes to time trialling, the type of bike you use is not as important as the effort you put in. While some elite-level riders may choose to use an all out time trial bike that is designed for maximum aerodynamic efficiency, a standard road bike is perfectly suitable for most amateur-level events. In fact, many riders use their regular road bike for time trialling and achieve great results. The CTT recently announced changes to how time trial results are categorised within the UK, by giving a separate ranking category for riders on standard road bikes.
On a time trial bike the most important defining feature is the position compared to a road bike. Building a time trial bike doesn't have to cost a fortune. With some patience and effort, it's possible to find great bargains on secondhand bike parts through websites like eBay or other online marketplaces.
Additionally, many riders find success in building up a time trial bike using a standard road bike as a base. This can be achieved by adding aero bars and other aerodynamic components, such as a deep section wheelset, which can be found at a fraction of the cost of brand new parts. Another option is to consider a used triathlon bike, which is designed for similar purposes as a time trial bike, and may be available at a lower cost. Ultimately, building up a time trial bike from secondhand parts can be a cost-effective way to get started in the sport without breaking the bank. With some careful research and savvy shopping, riders can build a high-performing machine that's perfectly suited to their needs.
Moreover, some riders even race on fixed gear bikes, which require a high level of skill and fitness but can provide a unique and rewarding challenge. The key is to make sure your bike is in good working order and that you have optimised your position on the bike to minimise drag and improve aerodynamics. Ultimately, the most important factor in time trialling is the effort you put in, regardless of the type of bike you use.
In addition to the bike, clothing and helmet choice can also play a role in time trialling performance. Some riders choose to wear specialised time trial clothing, such as skin suits or aero helmets, which are designed to reduce drag and improve aerodynamics. However, it's worth noting that normal cycling kit is perfectly suitable for time trialling, and can provide similar levels of performance.
The most important thing is to ensure that your clothing and helmet are comfortable and well-fitting, and that they allow you to maintain a streamlined and efficient aero riding position. This will help to minimise drag and improve your speed. Ultimately, while specialised time trial clothing and helmets can provide a small performance advantage, they are not essential for amateur-level time trialling, and riders can achieve great results in their regular cycling kit.
Entering a time trial
Visit the CTT website (www.cyclingtimetrials.org.uk) and navigate to the events section. Here you can find a list of upcoming events, as well as information on how to enter.
Club and open time trials are the two main types of time trial events. Club time trials are typically organised by local cycling clubs and are open to their members, although many will allow others to ride. Some will be marked as “Come Try It” events, where by riders without a club affiliation can turn up. These events are usually more informal and serve as a way for club members to challenge themselves and each other while enjoying a social and supportive atmosphere. They tend to be on an evening during the week in the summer time. Usually you can enter on the line and pay a cash entry.
On the other hand, open time trials are organised by clubs on behalf of the CTT, these are open to all riders, regardless of club affiliation. Although it is worth noting that to enter these, you have to belong to a club that is affiliated to the CTT. These events are more formal and often attract a larger and more competitive field of riders, including some of the top amateur and professional-level cyclists. Open time trials are an opportunity for riders to compete against a wider range of competitors and to test their skills and fitness against the best in the region or country.
Ultimately, both club and open time trials offer riders the opportunity to challenge themselves and improve their performance in a fun and supportive environment. The main difference lies in the level of formality and the scope of the event, with open time trials offering a larger and more competitive field of riders.
On the start line, notice the heroes of time trialling, the time keepers!
Check the details: Before entering, make sure to carefully read through the event details and any regulations that apply. Check the date, time, location, entry fee, and any specific requirements or rules.
Register: To enter an event, you'll need to register online via the CTT website. You'll need to create an account and provide your personal details and relevant cycling club membership information.
Choose your category: Depending on your age and gender, you'll need to choose a category to enter. Categories may include men's, women's, junior, veteran, or specific age groups.
Pay the entry fee: Once you've registered and selected your category, you'll need to pay the entry fee. This can be done online using a debit or credit card.
Receive confirmation: After submitting your entry, you should receive confirmation of your registration via email.
Start Sheet: A few days before the event you will receive the start sheet and race information. This will include important details about the event and any specific requirements you need to follow. Make sure you remember what time you are due to start
Prepare for the event: Before the event, make sure to prepare your bike, equipment, and yourself for the race. Read up on the course, train as necessary or more ideally, taper for the race so you are as fresh as possible.
Race day: On the day of the event, make sure to arrive in good time to register, collect your number, and prepare your bike. Ideally an hour before your start time, warm up thoroughly, and give your best effort during the race.
Overall, entering a time trial event by the CTT can be a great way to test yourself against the clock and other competitors. Make sure to read all the event details carefully, prepare well, and enjoy the experience!
The day of the race!
Racing a time trial!
Recon the course: If possible, ride the course before the race starts. This will give you a better sense of the terrain and any tricky corners or obstacles that you'll need to navigate during the race. Also make sure you know the route from the HQ to the start line, and how long it will take. Have a look for the finish line, this is often different to the start.
Sign-on: Find the sign on area and check-in with the organisers. Usually this is just inside a village hall, details of which are given in the organisers email instructions.
Get your race number: The organisers will give you a race number that you will need to pin. You’ll have to sign this number both in and out.
Lights: all time trials under CTT rules require you to have a front and rear light. You won’t be allowed to start without one, so double check they are on the bike!
Toilet: now is probably the best time to go. Don’t leave it til you are due to start!
Pin your Number: make sure it's visible and securely attached. For a time trial it’s usually only one number, in the middle and on your lower back (so it can easily be seen when you are full aero). Use a minimum of 6-8 pins, and pierce the number twice per pin to make sure it doesn’t act like a sail!
Warm up: It's important to warm up before a time trial to get your muscles and lungs ready for the effort. Find a quiet spot to do some light cycling, dynamic stretching, and some high-intensity efforts to get your heart rate up. A turbo trainer is usually best for this as you can control the effort. You could ride on the road, but make sure it’s not on the course!
Water/sugar: have a big old swig and an energy gel. During a shorter time trial you can usually get away with out drinking during the race, as doing slow could slow you down. For full aero gains, don’t take the bottle with you.
Line up: Head to the start line at least a few minutes before your scheduled start time. The riders will line up in number order. Make sure your bike is in the correct gear for the start. Not too hard and not too easy. Switch your lights on.
The start: say hello to the time keeper and the holder. Get your bike lined up with the start line and get one foot clipped in. The holder will then hold onto your saddle/seat post and grab your wheel between their knees. You’ll then need to pull the brakes and sit up on the saddle, clipping your other foot in. Keeping your lead off foot at about 2 o’clock If you feel like you are leaning to one side, put your hand out to the other side and the holder will adjust. Don’t worry, they won’t drop you!
Countdown: the time keeper will usually give you indication of 30, 20, 10, 5-1 seconds to go. At 5 seconds release the brakes and take a nice deep breath. When the countdown finishes, press down on the pedals and set off on your way. The holder will usually guide you away, not a full push, but also not just letting you go. Don’t go off too hard!
Setting off: the key to a successful time trial is to not go into the red straight away. Get up to speed quickly but keep your effort controlled.
Bike position: keep your upper body still, tuck your head in to your shoulders like a turtle and try and make your shadow look as small as possible.
Road position: you will be riding on a road with live traffic, the safest place to ride is away from the gutter.
Pacing: If you use a bike computer, heart rate monitor, and know your zones, keep an eye on the display. Try to keep yourself within threshold. You can also ride to feel. The trick is to not go anywhere near the red within the first half of the race. If you use a heart rate monitor, at the end you would want to see a gradual rise for the duration of the race. Going into the red too early will be a sure way to really suffer later on.
Navigation: the majority of 10-mile time trials involve riding down a road, turning around at a roundabout and following your track back. At the turn, you have to follow the rules of the road and give way to other traffic. There will be volunteers there to guide you and warn others, but they don’t have the authority to stop traffic. Judge the speed of your approach, if there are other road users you can slot between them. The worst thing you can do for your race is to come to a stop.
Return: you’ll likely be feeling the fatigue now, but keep at it, it’s almost over! As your get closer to the finish this is now the time to really start pushing. You want to finish the effort completely empty!
Finish: you’ll often see the finish line time keeper sitting on the side of the road, that’s where the race will end, so give it everything to get there. Once you cross the finish, keep riding and spin your legs.
Getting back to the HQ: don’t stop and turn around. Usually the organiser will give you directions for retuning to the HQ. Make sure to follow this. Often you’ll see other racers heading back there.
Back at the HQ: drink some water, have a Fanta and/or protein shake. Take your number back to the sign on desk, making sure to sign it back in if you have been asked to. Grab an instant coffee and a biscuit from the volunteers, usually free or for a pocket change donation. Often the results are written up on the board as the riders come back in. A prize presentation is usually given quite soon after the last rider. Make sure to stick around for this, even if you don’t feel you have placed in the main event, there are often prizes for other categories. It’s considered bad form to leave without thanking the organiser!
YOU DID IT: well done! Get signed up to another event and try to beat your time!
Kit List
Essential Kit List:
Start sheet and organisers instructions (pdf)
Bike
Helmet
Shoes
Cycling Kit
Working lights
Spare Pins
Food and water
Additional Kit List:
Bike computer (showing time, distance, HR zones, route/elevation)
GPS route
Heart rate strap
Skin suit
Aero socks, aero gloves, aero over socks
Still not convinced?
Prizes for everyone!
One of the great things about time trialling is that it is a highly accessible form of competitive cycling, and anyone can participate regardless of age, gender, or ability. While elite-level time trialling requires a high level of fitness and technical skill, amateur-level events are open to all, and many riders use time trialling as a way to test their fitness and improve their personal best times.
Another advantage of time trialling is that it does not require the same level of tactical awareness or experience as road racing, making it a great option for newer cyclists who want to try out racing for the first time. Additionally, time trials are often held on public roads, rather than closed circuits or race tracks, which means that riders can train and compete in their local area without needing to travel to a dedicated racing venue.
Overall, time trialling offers an inclusive and accessible form of competitive cycling that is open to all, regardless of experience or ability level. It is a great way to challenge yourself, improve your fitness, and experience the thrill of competitive cycling, while also enjoying the social aspect of riding with like-minded individuals.
Further Information
The website for cycling time trials. https://cyclingtimetrials.org.uk
Some organisers will post the results straight away on https://resultsheet.co.uk
Every Wednesday start sheets and results are posted to https://www.spindata.co.uk this website compares your times to others and gives your a ranking. As your race more, your ranking accuracy increases. Their algorithm can even give you fairly accurate predicted times and event placing!
