Here are some tips to improve your performance in a cycling time trial. These will help you have a faster time trial and set a new PR.
A proper warmup is essential.
The #1 tip is not about the race itself. It’s about your warmup. You must have a good warmup.
Know your FTP.
Let that guide you.
Learn to hide from the wind. Make sure your body is aerodynamic.
You can buy a fancy helmet and shoe covers, but mainly, you need an aerodynamic body position.
Improve your flexibility.
Especially in your lower back, glutes and hamstrings. This will help you get into a more aerodynamic position, comfortably, still able to produce power.
The right food for fuel.
Learn from the pros.
Pre-ride the course.
Knowing the course is always important, but even more so in a time trial where it’s just you against the clock.
You must know where you’re going to go hard (above your FTP) and where you can ride steadily or rest.
Now I have no doubt that you will be able to improve your cycling time trial performance!