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.

Get aero.

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.

Eat properly.

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!