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First ITT tips

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jbank

Apr 19, 12 6:02

Post #1 of 31 (2401 views)

First ITT tips	Quote \| Reply

Signed up for my first ITT in a couple of weeks and was looking for a couple of tips on going from tri=>ITT.

-) I don't have skinsuit, but know that a trisuit would be illegal (no sleeves). How about a tight UnderArmour
like top under a trisuit? Legal? Fast? Short of buying a skinsuit, what else works well?
-) Is it worth getting shoe covers?
-) For tri I go glove less because it aero field tests as faster and makes transition easy. Presumably some
TT gloves might be faster and provide a little protection in case of crashes. Any recommendations?
-) What's the best way to put on the race number so it isn't a parachute?

Thanks for any help. Feel free to throw in any other helpful first timer advice. I'm a bit bummed that my
race is 22 mi, not 40K. I was hoping to test myself against the whole breaking the hour for a 40K thing,
on the other hand it makes the previous year's result times look a bit more attainable.

FTDA

Apr 19, 12 6:15

Post #2 of 31 (2382 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Not specifically answering your questions but here is some great ITT advice I read somewhere.

1) Do not start to hard
2) Do not start to hard.
3) Do not start to hard.

------------------------------------------------------------
My house building website.
http://www.midnightcarpenter.com/

(This post was edited by FTDA on Apr 19, 12 6:16)

Power13

Apr 19, 12 6:57

Post #3 of 31 (2346 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Trisuits are now legal for TT's, so have at it.

Skip the gloves....drag is still drag.

3M adhesive spray will hold down all edges of a race number.

Oh yeah.....don't start too hard. Took me a long time to learn that lesson.
__________________________________________________
�I want to tell the world of cycling to please join me in telling Pat McQuaid to f##k off and resign." - Greg Lemond

AthletesOnTrack

Apr 19, 12 6:57

Post #4 of 31 (2346 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

1) USAC has changed their rules regarding sleeves for time trials. I actually raced our state championship tt last year in my tri suit.

2) I've not read any conclusive evidence that covers are faster.

3) Go with what you're used to.

4) Centered on your back, low. The seam between the top and shorts of the suit should transect the middle of your number. Put a pin in each corner, in the middle of the sides and top, and one dead center of the number. For those following along at home, that is 8 pins.

5) Feel free to keep going for another 2.85 miles. ;-)

Helpful hints: it's impossible to warm up too much; ride your own race.
Steen Rose
http://www.athletesontrack.com

jbank

Apr 19, 12 9:59

Post #5 of 31 (2290 views)

Re: First ITT tips [AthletesOnTrack] [In reply to]	Quote \| Reply

Thanks for the tips. Cool to hear that tri suit will be ok.

Regarding the number, I'm having a hard time picturing how I'm going to make this work well.
I'm going to the race by myself, in a small car. I pick up the number and some pins and then
what? Attach it to the tri suit while its off and then change into it, hoping that it stretches in
just the right way? Try to find some kindly stranger to spray glue on me and pin the number on?
Any hints on how to fly solo with setting up the race number?

JollyRogers

Apr 19, 12 10:03

Post #6 of 31 (2283 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

jbank wrote:

-) I don't have skinsuit, but know that a trisuit would be illegal (no sleeves). How about a tight UnderArmour
like top under a trisuit? Legal? Fast? Short of buying a skinsuit, what else works well?
-) Is it worth getting shoe covers?
-) For tri I go glove less because it aero field tests as faster and makes transition easy. Presumably some
TT gloves might be faster and provide a little protection in case of crashes. Any recommendations?
-) What's the best way to put on the race number so it isn't a parachute?

-trisuits are legal
-define "worth it"
-no gloves. you should be less likely to crash in a TT due to the staggered start
-3M spray adhesive (thanks Dave Luscan)

jbank

Apr 19, 12 10:21

Post #7 of 31 (2263 views)

Re: First ITT tips [JollyRogers] [In reply to]	Quote \| Reply

JollyRogers wrote:

-define "worth it"

Let's say "worth it" would be somewhere < $20/sec for a 40K at 25+ mph avg.

Power13

Apr 19, 12 11:54

Post #8 of 31 (2219 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

jbank wrote:

I usually spread the skinsuit over my steering wheel to get some "stretch" into it, then pin the number on. When you take it off the steering wheel, it should be bunchy and look like it would be an aerodynamic disaster. When you put the SS on, it will stretch back out and be flat(ter). When you put the SS back on, do it CAREFULLY to avoid ripping the pins out.

If you are doing the 3M adhesive, just ask someone to slap it on your back. Make sure you are bent over as if you are on the bike when they do it.
__________________________________________________
�I want to tell the world of cycling to please join me in telling Pat McQuaid to f##k off and resign." - Greg Lemond

jackmott

Apr 19, 12 12:00

Post #9 of 31 (2215 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

the last half, keep crushing it, you should want to quit at halfway and hold the power anyway.

you should throw up when you finish, maybe pass out too

Boardman Bikes now in the USA
The newest tri shop in Austin - ATC 360
Freelance sports & outdoors writer Kathryn Hunter

AthletesOnTrack

Apr 19, 12 12:16

Post #10 of 31 (2192 views)

Re: First ITT tips [Power13] [In reply to]	Quote \| Reply

x2 on the steering wheel trick. Or you can bring a pillow and put the suit on the pillow. If it's not quite right you can usually find somebody to move a pin for you.

The nice thing about the middle and low location is that it doesn't have to be perfect, since the number is essentially drafting off of you. If you can put behind-the-seat bottles back there without too much ill effect, a 2mm number crinkle shouldn't cause you to lose sleep.

You do know that the pins go through the number, through the fabric, and then back through the number, right? And not to use the holes in the number? Okay good, just checking.

Personally I'm not a fan of the glue, although I know many who are. I've got residue on my desoto kit from last year. But even if you do go that route, throw a pin or two on there for security. It's like safety-pinning your timing chip strap; probably overkill but still not a bad idea.

Sometimes the venue is not conducive to warming up on the road, so pack your trainer just in case. Get there at least 90 minutes before your start, and 2 hours isn't overkill. Final tip is to find an official and get the official race time. It doesn't matter what your watch/iphone/garmin says, just what the official's watch (or the time clock) says.

Good luck and have fun.
Steen Rose
http://www.athletesontrack.com

MonkeyClaw

Apr 19, 12 12:58

Post #11 of 31 (2163 views)

Re: First ITT tips [AthletesOnTrack] [In reply to]	Quote \| Reply

The trick with the glue is to let it basically dry before putting it on your suit. Not just tacky. Then put on your suit, slap it on where you want it to be (right side up!!!). Then take off your suit and pin it on (I use six pins). It's easier to have someone help you if at all possible.

Since I've started doing it this way, I haven't had any residue on my race jerseys or suits. This also works great for stage races when you need to switch the number between jerseys on different days.

BTW - if you DO get residue on your clothes, Goo Gone works wonders.
---

jbank

Apr 19, 12 13:12

Post #12 of 31 (2149 views)

Re: First ITT tips [AthletesOnTrack] [In reply to]	Quote \| Reply

With all the stuff I have to do for the number, 2 hours doesn't sound like overkill. Sounds like
I might barely have my number on in time to start much less warm up...

bobby11

Apr 19, 12 13:14

Post #13 of 31 (2146 views)

Re: First ITT tips [FTDA] [In reply to]	Quote \| Reply

1. It's "too," not "to."
2. It's "too," not "to."
3. It's "too," not "to."

;-)

FTDA

Apr 19, 12 13:29

Post #14 of 31 (2131 views)

Re: First ITT tips [bobby11] [In reply to]	Quote \| Reply

Gets me every time. Just like starting to hard in an ITT.

------------------------------------------------------------
My house building website.
http://www.midnightcarpenter.com/

Jon h

Apr 19, 12 14:07

Post #15 of 31 (2106 views)

Re: First ITT tips [JollyRogers] [In reply to]	Quote \| Reply

EDIT, nevermind.

(This post was edited by Jon h on Apr 19, 12 14:09)

ollie3856

Apr 19, 12 16:56

Post #16 of 31 (2046 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Re: race number, I tried Grizzy Grip tape last weekend at a Stage race and used it for the RR, Crit and TT and it was great (I had to switch sides twice and didnt need any new tape), no residue left on skinsuit, put pins on the 4 corners after I slapped on the number.

rrutis

Apr 19, 12 17:37

Post #17 of 31 (2019 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Race regs now require pins regardless of the adhesive used. This is one of the things they can check right at the start and dq you if you can't fix it in time.

Rich

FatandSlow

Apr 19, 12 18:45

Post #18 of 31 (1974 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

5 years ago, the MIT college team reported that covers were faster.

Try to ride where the car tires go. The road will be slightly smoother.

If you use the 3m adhesive, pin it too. USAC requires that the number not be trimmed, deformed. They also require that it be pinned. It's not likely that you'd be DQ'd, but off the number comes off, you may not be scored.

jbank

Apr 19, 12 19:22

Post #19 of 31 (1953 views)

Re: First ITT tips [FatandSlow] [In reply to]	Quote \| Reply

Anyone have a recommendation on a good shoe cover? Googling around didn't yield much. If the conditions are right in the next couple of weeks, I could do some field testing I guess, but I'd like to have a reasonable guess ahead of time.

One and Done

Apr 19, 12 20:04

Post #20 of 31 (1933 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Arrive early.
Pay attention to wind or course differences
Spray adhesive. Lay number flat on ground...spray...attach to outfit that's around your knee
PI shoe covers are nice
Do go out too hard...if needed (ie into the wind).
Get up to speed fast.
No gloves
No fluid if under 85 (and trained)
Mark 5 min and 90 seconds out (at predicted speed). You should be pretty much all out at 5min to go, 90 secs you should want to quit but realize it's almost over.

gtingley

Apr 19, 12 20:58

Post #21 of 31 (1914 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

jbank wrote:

http://www.garytingley.net/...-splits-through.html

Faster Triathlon Splits

by Gary Tingley -
The bike leg of triathlon and duathlon is essentially a time trial race sandwiched in between swimming and running. You will find subtle differences in training for a true time trial race, such as frequency, duration, and other TT specific workouts.

Here are a few tips for your first time trial:

* If preparing for an upcoming event, use the race as training, race the time trial using all equipment you will have with you during a tri - spares and water - this way you "train like you race".

* Wear a jersey that covers your shoulders, many USCF races require this.

* You may be required to purchase a 1-day license at the event.

* Warm up for the race for at least 45 minutes incorporating 'step' intervals that prepare your body for high race efforts. Consume some CHO drink.

* At the starting line a 'holder' will hold your bike saddle (at most events) and allow you to clip in to your pedals. Start your stopwatch when the rider in front of you goes off - then subtract the time difference when you finish (depending on the race, usually 30 seconds).

* You will want to start the race on your non-primary leg (your weaker leg) which will allow you to power a full revolution of your more powerful leg once you start the event. Make sure you are in the correct gear, spin your cranks forward and backward before you line up to make certain that your chain will not drop. Take a few deep breaths right before the start, then when the official says "GO!" (on the basebar) shift your weight forward and push hard, sprint up to speed (10 seconds) and settle into your pace.

* Don't worry about keeping a set heart rate or power during the first five minutes of the race, instead try to maintain a pace just under your 1-hour race effort. After the first five minutes you will want to hold your power or heart rate just below or right at your 1-hour threshold power/pace, then bump it up and really give it your all in the last 1/3 of the race. Focus on finishing strong.

* Depending on the course profile, finish the race with the same power and a higher perceived intensity that you started it with, but have nothing left to give at the end of the event. If the profile is hilly, you will want to push a little harder on the climbs.

* Properly warm down and stretch to prevent injuries. Hydrate and get some CHO drink into your system.

Time trial racing is one of the best ways to improve your bike split. You already have the bike and the fitness, all you need to do is show up and race a TT!

Gary Tingley, M.S., USA Cycling Level 2 / Certified Power-based Training Coach
http://garytingley.com | Wattage training for Road, Criterium, Time Trial

earthling

Apr 20, 12 4:58

Post #22 of 31 (1846 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

Make sure that you are properly warmed up at the start line. Putting equipment issues aside - if you don't warm up properly it can cost literally minutes. Make sure you have some above race pace intervals in your warm up. Use your power meter if you have one - in my experience forget HRM's your better off with RPE on a TT. Probably get flamed for that one! Good luck.

Born to Tri - forced to work..........

jbank

Apr 30, 12 5:29

Post #23 of 31 (1687 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

The tips have been useful so far, so I'll throw out two more questions:

1.) How much if any taper would you do? Just take the day before off? Take it easy a couple days before?
2.) In a tri, I know I can stay in the draft zone for a limited time while passing. If you catch someone in an ITT, are you allowed to be in their draft as you pass, or do you need to avoid it entirely?

dashmutton

Apr 30, 12 9:15

Post #24 of 31 (1610 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

jbank wrote:

1) NO. Take two days before off, and then go do an easy "opener" ride the day before. Something like 4x :30 very hard - some people do all out, with ten minutes between. The idea is to serve notice to your body that you are going to ride hard.

2) No. Avoid it entirely, according to USAC rules. There is a similar "leapfrogging" pass attempt rule though.

Source: https://www.usacycling.org/.../USAC_rulebook-3.pdf

Quote:

3E6. Rider Conduct.
(b) No rider shall take pace behind another rider closer than 25 meters (80 feet) ahead or 2 meters (7 feet) to the side. [A rider who is observed taking pace shall receive a time penalty 108 as specified in Table 2]. A rider may also be disqualified for extended and/or repeated pacing.
(c) No two riders may ride abreast other than when attempting to pass and such attempts shall not be maintained beyond a distance of 500 meters. An attempt to pass may be repeated an unlimited number of times but each time a challenging rider fails in his attempt, he shall drop back to 25 meters behind the challenged rider before renewing his attempt.

hammonjj

Apr 30, 12 9:26

Post #25 of 31 (1597 views)

Re: First ITT tips [jbank] [In reply to]	Quote \| Reply

jbank wrote:

1) Just go buy or borrow a skinsuit from someone. It's such easy speed to have a skinsuit that you'd be dumb not to wear one.
2) Shoe covers are one of the lowest cost, highest gain items for someone in a time trial. Go get them
3) Glove less is faster, go glove less. There are some skinsuits on the market with integrated glove, but those would be really expensive.
4) Put the number on your lower back and make ample use of safety pins.

My tip: most people will tell you not to start too hard, but I find that I often don't "leave it all out there" when I ply it conservative. If you have a power meter, then peg it at your threshold and hold it there until the file 2 miles. At that point, go for broke.

Edit: Don't forget to gear down after you roll up to the start. I've seen so many people start in way to hard of a gear and then have to muscle it when the holder releases them. It's better to have to shift up a few seconds after starting then it is to need to shift down.

(This post was edited by hammonjj on Apr 30, 12 9:28)

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