Your first Time Trial

                                                                            

Often known as the Race of Truth, time trials are simple competitions where you ride on your own, over a fixed distance against the clock.

Events range from 10-100 miles normally and there are also 12hr and 24hr events.

Courses are on public roads. They are usually out and back routes, using a roundabout to turn at halfway, or circuits with left turns.  Courses are known by codes, a system of letters and numbers, dating back to when racing was banned on British roads and time trials were conducted in secret!

Normally you need to be a member of a Cycling Time Trials affiliated cycling club, but you can do a ‘Come and Try It’ event without any membership or affiliation. Entry to Club events is usually on the line on the day of the event (usually £3-£5). Entry to an Open event must be by an official CTT Entry Form (usually £9-£15); with a closing date that is usually about two weeks before the event. If the event is over-subscribed, the fastest entrants will be accepted, unless otherwise specified.

Basic Rules

You must be over 12 years old (U18s require parents consent)

You can take part on any roadworthy bike except a recumbent

You must follow the highway code/rules of the road (marshals will not the stop the traffic for you)

Deep sections wheels are allowed, but solid disc wheels are only allowed on the rear

Tri bars/aero bars etc are allowed

Sleeveless tops are not permitted

It is the riders’ responsibility to know the route (there may not be marshals on all junctions)

You must not take shelter or pace from other competitors or vehicles. If one competitor is caught by another the overtaken rider must drop back so they are not getting shelter from the faster rider

Full rules and all open events can be found on the CTT website http://www.cyclingtimetrials.org.uk/

Before the Day

Don’t do a hard ride or workout within 2 days of the TT and expect to do a great time! Ideally you want to be on the start line well rested and raring to go, not exhausted!

Do a course recce if possible and make sure you know where the start is! Often it is just a mark on the kerbstone; also make sure you know where the finish is! It is usually in a slightly different place to the start!

On the Day

You don’t want to race on a full stomach, but you don’t want to race when you’re starving either. For a morning TT have your normal breakfast (ideally simple carbohydrates, so easy to digest) 2-3 hours beforehand, for an evening event a carbohydrate-rich snack, like a banana or small sandwich, 2-3 hours before the event is a good idea and drink plenty of water during the day so you start hydrated.

Most local events require that you arrive at least 15 minutes before the start. Build in some spare time. You’ll probably sign on for the race with the timekeeper beside a car boot for a Club event or in a race HQ for an Open event. The timekeeper will then hand out race numbers. These are safety-pinned to the back of your jersey, right at the bottom, not high up on the back. Ask someone to pin yours on for you or take off your jersey to do it. Make sure it is not flapping around!

For a short (10mi TT) you will probably not need to carry food or drink, you may wish to carry puncture repair kit.

Riders usually start at one-minute intervals. Check your exact start time.

Warm up for at least 20 minutes, this could be by riding to the event, riding near the course before the start or using a turbo or rollers. Ensure you build intensity gradually up to race pace and do a few short sharp bursts of effort.

Get to the start line with a few minutes to spare. You will then be able to watch the riders in front of you and how they start. At one minute to go, you’ll get in position. Make sure you’re in a gear you can accelerate away in. At 30 seconds, the starter will hold you up (usually from the left side so they can be on the kerb). It is not compulsory to be held (but it is faster).  Clip into and set your pedals so your leading foot is ready to push down hard to start. Look straight ahead along the road.

The timekeeper will call “ten seconds………, five, four, three, two, one…”

Accelerate hard out of the saddle to build speed, but don’t give 100% and go into oxygen debt in the first 100m. The first mile shouldn’t feel ridiculously hard; use it to find a rhythm for your breathing and pedalling that’s hard but sustainable.

Other riders might come past you. Don’t worry about it; concentrate on riding your own race at your own pace, this is what time trialling is all about.

When you can see the finish, give it everything. Keep riding straight past the finish. It is traditional to shout out your number as you pass the timekeeper in case it is not easily visible.

Don’t distract the timekeeper or try to talk to them while riders are still finishing, they will return to the meeting point with the results once everyone has finished.

Have a drink and something to eat within 30 minutes of finishing to refuel and start the repair process. Ideally something containing both carbohydrate and protein.

Remember the officials, marshals and helpers are all volunteers, please thank them.

Don’t worry about anyone else! You are only racing against yourself and the clock. If you can ride 10miles on the road you can do a Time Trial and you are guaranteed a PB in your first one! Good luck!

SpringCycleCoaching_whiteback

www.springcyclecoaching.co.uk

Why Race in Winter?

Why Race in the Winter?  – Holly Seear Spring Cycle Coaching 

Last winter within hours of the events being open on Rider HQ, entries for the 4th cat race hosted by Imperial Racing Team at Hillingdon started to fill up. 24 hours later the 1st race for 4th cats was full and word was getting round – enter fast or face disappointment!

So why do people flock to the Imperial Cycles Winter series?

It’s fast and quick so you don’t have to give up the whole weekend to feel like you’ve done something, you can ride there to add to the training and gain kudos in the process.

The series has history with some serious sponsors and has built up a solid following and that adds to the camaraderie; meet up with your team mates and cycling buddies, and get the opportunity to beat them in the process and gain the bragging rights on the Sunday morning ride!

Then there’s the recognition, everyone is placed in the results so you can judge your progress through the winter plus a weekly roundup report.

There are some great prizes, not all of which relate to your finishing position!

The race programme endeavours to cater for as many riders as possible. New 4th cats have their own race so don’t have to ride with the big boys and women have a 4th & 3rd cat race.

British Cycling points are reset at the end of November, so even the December points count toward your 2016 results (assuming you have a full BC racing licence), so you get a head start for 2016 in terms of experience and points.

The circuit is 0.9miles, mostly flat and fast with just enough corners and undulations to make it interesting.

Racing over winter is a great way to keep up the speed work without sitting on your turbo and keep your fitness without putting in so many long, wet, gloomy rides.

If you can race in the cold, sometimes poor conditions, of winter then spring and summer races will seem easier by comparison!

Entries open November 1st, make a note in your diary as they will sell out fast!

http://www.imperialracingteam.com/

Join us on Sunday 8 November for Race Training on the Hillingdon Circuit; Surrey League accredited, ideal for novice 4th and 3rd riders.

Imperial Winter Series Calander

Rides: Saturday 22 August

Pippa is heading out this week on a Short & Sweet 30 miler, riding to the pace of the slowest rider. A great opportunity for new club members and inexperienced group riders to take it steady and develop group riding skills.

The longer route this week is 60 miles, heading into the Chilterns; a past Sunday practice of Sunday Worship

As always, if you are able to download the route, please do. Support your fellow riders, it might be your turn to step up and help out this week.

Meet at 700 HQ at 08.50 to get organised into groups of similar ability riders.

enjoy the ride

Coached Session: Advancing Group Riding Skills – Sunday 5 July

Group riding

Aimed at road riders who would like to increase their skills and confidence riding in groups, the session will be coached by 3 fully qualified British Cycling Coaches, along with expert riders to ensure all attendees are fully supported.
The session will build from basic group group riding skills to give you the ability to ride in close proximity with others.
It is recommended all riders considering riding in a group develop these skills to ensure their own safety as well as others; ultimately making the rides more relaxed and enjoyable.
This session would be ideal for anyone considering road or circuit racing or those interested in team time trials.
Session Date: Sunday 5 July 09.00 – 12.00
Location: Windsor Race Course, Maidenhead Road, SL4 5JJ
Cost: £30
Limited spaces available, please email Vikki at oracle@7hundred.co.uk to book your place.

Ride: Sunday 14 June – Surrey Hills

Best of luck to the 700cc riders at the Velothon this weekend!

For those of you interested in a long ride, Butch and Winton will be leading a Jaunt out to the Surrey Hills on Sunday; great climbs and a change of scene!

Not a strict MOS ride, but one for disciplined, group riders capable of the 76 mile, hilly route at an average of 17mph.

If you’re riding, please let us know here. See you at 700 HQ at 08.50.

Sunday Leg Stretch

Afternoon all

Seasoned rouleur and 700 waif, Dale, has kindly offered his services tomorrow for a lumpy venture out in the Chilterns. The route can be viewed here: Supermarket Sweep!

There is the option to drop the mileage / elevation should the need arise but it looks like a beauty.

Riders should be experienced, disciplined and comfortable over the distance at around 17-18mph.

All those in favour say ‘Aye!’

Easter Sunday Ride

Tomorrow’s ride takes in some well known roads for many and dips it’s toe into the Chilterns. A popular summer route, this can often end at the pub!

Riders should be competent, disciplined group riders. If you intend to ride, please take the time to revisit the Road Etiquette and Rules sections of this site. The ride brief at 700 HQ is at 8:50 with the ride leaving promptly at 9:00 – Remember, no brief – no ride!

Please download the route if you can : Pint of the Usual 
(we’re working on a .gpx file page for those who need them)

Pace will likely be 17-18mph AVERAGE. Please be aware that this is a MOS ride – Mechanical Only Stops – if you are dropped, the onus will be on you to get back to the group 😉

Your confirmation of attendance in the comments would be much appreciated.

See you out there!

700cc Official Kit Design

Hi all

The design team (me) have been busy turning random, swirling ideas into a funky kit reality.

The new 700cc team kit will be produced by market leaders Castelli and will be available in around 6-8 weeks – depending on how Italy feel!

There are 2 designs here simply because it is likely that some will want black kit for Winter, with that said, these are just designs and some pieces will not be available immediately unless specifically requested before Tuesday and provided ordering minimums are met.

Important to note is that the WHITE kit is the one registered with British Cycling and is the official 700cc colour. If you wish to race you must race in the white!

Of course, Train in black, Race in White still holds – so maybe you want both?!

I will be placing an order on Tuesday, predominantly for the White kit for summer. There will be a handful of gilets, warmers, booties etc. If you have any specific requests for items of kit please do let me know on dave@7hundred.co.uk

700cc Kit Order Form

Pricing is likely to be close to that of our previous offerings though some items will likely see an increase as we are using the higher quality Castelli kit.

Anyway, take a look – 700cc is going to look FRESH!

700cc Club Kit

NOTE: The thermal skull cap will sport the same pattern as the overshoes around the brim.