This is a promoted post in association with David Millar and A1 Members.
With numerous Grand Tour stage victories and the leader’s jersey in all three, David Millar has to have a great deal of knowledge on how to become a great bike racer. Now retired from the professional game, David has taken time out to describe the time trial system he developed over the course of his career and shares it in his ‘David Millar TT System’. Produced in conjunction with A1 Coaching, there is something in this for all riders, along with added insight in the associated free 4-Part Video Training Series.
So far I’ve discussed the need for a good aerodynamic position, along with basic modifications or additions to equipment. These give you the potential to go faster. But how can you unleash this potential effectively and convert it into better times?
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Planning for the course
How you transform your potential for speed into optimum performance is dependent on the particular course you have chosen to target and how you adapt your pacing strategy to the characteristics of that course.
This is important because time trialling isn’t just an abstract exercise in speed: it must be about a clearly defined performance objective for each course. This, in turn, means having a particular strategy to suit your target time for that course.
Each TT is unique once you go outside an indoor velodrome. This means you must do your research on the uniqueness of the course and, from that, develop a clear strategy to achieve your target time. Again, that time can’t just be plucked out of thin air – or based on your ‘average’ speed – because you need to train and plan according to the course’s peculiarities.
Segmenting the course – micro goals
Relaxation and rationalisation – releasing potential
Letting the pain come – effort, speed and pacing
Sporting courses – bang for your buck
Timing your efforts for flat vs. hilly courses
You can read more at BikeRadar.com
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