How to Pace a TT

[@andymitchell2146]

A whole 15min video just to set up a dig at the UCI. Nicely done.

[@assaultedpeanut9]

Pro tip: bring a thru axle

[@thepatternforms859]

I don’t get it

[@robertb9404]

Thanks, Alex. I feel fully prepared for the Tour, now for getting on a team...

[@SAVIORbd]

Dear Alex , I watched this video at least 5 times. I tried to apply your suggestion on pacing but failed several time due to temptation. But this time I took a risk that I shall even loss the national ITT but I must follow the suggestion on pacing. And I could follow. I lead 1min 10 sec to the one got 2nd position in 30km National ITT of Bangladesh 🇧🇩. Massive thanks 🙏

[@marklohnes6313]

Love your humor but seriously, the down to earth and simple approach are watts most important here. I find it interesting that your gut feelings of how strong you are are juxtaposed to the fixation of wattage and can fail you. Awesome video....thanks Alex!!

[@James-zu1ij]

Watts are everything. It's all physics and maths. The time trial doesn't give a damned about your feeling. You might get lucky and pace it just right but you want to be lucky every time.

[@marklohnes6313]

@@James-zu1ij When I say feeling....I’m not referring to emotions, I’m referring to your intuition of knowing your body. Before power meters and the tech we have now, you relied on intuition to gauge things, outside of raw time. Can’t rely on tech for everything, no different than current race tactics relying on radio’s. What happens when a radio dies, a rider can’t figure out what to do next?

[@James-zu1ij]

@@marklohnes6313 Yes we definitely become de skilled. Some teams insist on electronic free days to gain that mental discipline as another tool in the experience tool box. Im very much a loner and value my Garmin almost as trainer. It keeps telling me your training is unproductive after I've bust my bls for 2 hours 🤣

[@Keepinitreal61]

The race of truth. Man, bike, pain. Cake.

[@thelonesculler]

In that order?

[@christopheroliver148]

The cake is a lie.

[@chrispyy606060606]

Haha love the UCI roast!

[@miken9620]

Love the jabs at the end pertaining to the new rule changes, hilarious! Good luck this year Alex!

[@hebrews11vs5]

Excellent! I love hearing tt secrets. Especially from a pro like Dowset.

[@JakobKenda]

My favourite part was "oh no, UCI banned it, can't do that"

[@stevemawer848]

No amount of headwind would entice me to think I should've taken up golf! And I've never encountered a tailwind - I've just been going really well. 🙂Great video, thanks for sharing!

[@ECTproCycling]

Pitiful attack = "partir en facteur" ;) Love it. Great vids.

[@10ktube]

I've learned that the downhill is no time to be pedaling if you're above your goal TT speed. If I'm holding 30mph for a 10 mile course, and I'm going down a hill at over that, I soft pedal to keep my legs going but basically recover. I don't care what my power is in the end, if I can hit my target MPH, or more, for "free", consider me taking it. But I do avoid just leaving my legs in one position, I feel like they get heavy, so I do move them and try to get some feeling there other than lead.

[@jason200912]

It only gets heavy holding a super tuck. It's a good rest if I'm just sitting.

[@assaultedpeanut9]

Victor: "My secret is: get Aeero"

[@jboone1142]

you mean "aeyyyro"?

[@cyclops60]

Great tips Alex thanks. Used to use the Maldon 10 course when training for triathlons, back when my knees would allow me to run. Haven't TT'd for a while but hoping to get under the hour for 25 this year now I'm 60.

[@FlyBendy]

Nice one Alex!!! Salient point about power v time - It's called a Time Trial, not a Power Trial

[@OBoile]

The stuff about the dead spot with the wind was nice to hear. I hadn't considered it, but as soon as you said it, I was nodding my head. It definitely feels easier to put power out with a tail wind. Now I have an idea as to why. Thanks.

[@hebrews11vs5]

Yeah, I never thought of that one but in my riding I find I sort of appreciate a head wind on a climb, like that resistance from the wind brings more power out of me. Could be because I'm on osymetric and maybe I'm standing or maybe it's all in my head. This guy Dowset really knows his tt, so I bet he's right.

[@torbis75]

I cannot resonate it like that. Lets say you go 40km/h one way and 50km/h the other. Th wind is approximately 5km/h. But the relative speed of the air meeting the leg is around 45km/h both ways?? Isn't it? You take your speed add/subtract the wind speed, and you get your relative speed. I think its more about the feeling of going fast. It feels so good going 50 instead of 40 that it encourages you to give it more. Just my thoughts. And also the smoothies of big gears feels better.

[@gregnichols2140]

Don't recall who said it "let the discomfort/pain come to you, don't go to the discomfort/pain" as an idea for pacing a TT

[@williesmitcycling]

Thanks Alex, All set for Nationals now ;)

[@Esperluet]

9:59 Time trial is definitely not a power trial

[@MishMash95]

Great video, while I haven’t done a proper TT, just from solo threshold efforts, love a good negative split, always indirectly average more power and never go beyond my limit at any point, but manage to get it all out. (Obviously setting aside the factors you mentioned) My pacing strategy involves starting off a little easier, perhaps 92% target, and then ramping up, where the pace i sustain is what i feel i could hold for the remainder and continuously ramping it up, i.e at 10 mins to go, whats the best 10 minute power i could do (e.g 105%), then continuously reevaluate, at 5 min, perhaps I’ve got enough left for 110%), also mentally easier than steady pacing - oddly, i often find if I set out at target power and try even pacing, my legs seem to burn up at around 40% in, and feel too stiff, ramping into definitely keeps me fluid and enables me to finish strong :) ... though I think I’d fail miserably at a positive split haha

[@benanderson9551]

Amazing tips. The seated position just looks more in control and silently says “my legs are feeling good”.

[@thepedallerdoc1763]

Great video Alex. Can you share some tips for some of us who do not have power meters but do have heart rate straps and the read-out to pace by? Thanks!

[@ucfnathan]

Very cool info. Thanks Alex. The recommendation about the tailwind conditions on the way out vs back is exactly what I'm going to try this year. Texas 70.3 is an 28 mile tailwind then 28 mile headwind. Last year definitely did the out too hard, feeling like a god, then hit the turn around and just like you said after about 500m "ohhhh fuck" LOL. This is gonna be the year!

[@tasdrouille]

Awesome video, thanks! So tailwind, you can afford to assume a more relaxed position and focus on W/hr. Headwind, get the lowest CdA of the pack and hammer that wind.

[@TheGinger1]

It's only now that I've got back on my bike and done a few TTs with power that I realise how shite I was at pacing back in the day. My HR would be a flat 188bpm the whole way through and I know now that my power would have been through the roof at the start and then gone steadily down through the whole thing. While aero has certainly got much better, I do think that power is why the UK TT times are so fast now.

[@TheGinger1]

I know I lost the GHS 10 because I didn't pace it right. Lost 30 seconds into a 6 mile head wind and pulled 18 seconds back in a 4 mile tail wind. Went out faaaaar to easy.

[@hebrews11vs5]

@@TheGinger1 you guys from the UK have me jealous!

[@iancarson8614]

when you mention 400, you are referring to 200, right??? 😂😂, asking for my mate victor.

[@reubenabela3063]

yes, per leg :P

[@cptjackow]

@@reubenabela3063 200W per leg is still 200W :)

[@dwm2177]

@@cptjackow 200+200=400👍

[@cptjackow]

@@dwm2177 that's not how it works, the W you see on your device is the average of both legs in 1 cycle, so 200+200/2 = 200

[@TheIcelizard82]

@@cptjackow Not quite mate, a single sided power meter doubles the measure from that side to calculate your total power. Which is why spider based or duel sided power meters are known to be more accurate, they are measuring the total power from both legs. So 200 per leg is in fact 400watts total, its more obvious on a wattbike or if you are trying to power something

[@lukebernie04]

I definetly learned. If victor does a responce video i want to know why he wore ankle socks in the Paris Nice TT

[@william6171]

I'm sure the main reason was just to get into Alex' head. Although in a Sporza interview after the ITT he said this (in Dutch but I ran it through google translate): Campenaerts: "A little controversy is always nice" Victor Campenaerts knew he wouldn't be too successful, but tried to stand out with his shoes. "I always like to do something different from the rest." "I wore my World Hour Record shoes (without overshoes). I haven't had time to test the team's socks yet, so that's how I did it. And a little bit of controversy, that's always nice." It indicates that Campenaerts is less maniacally busy with his time trial. "I noticed that I had not been in my time trial position much. That was clearly beneficial for me; But in the end I still had a good time and ride a decent time trial." Sauce: sporza.be/nl/2021/03/09/lampaert-wint-broederstrijd-met-campenaerts-paar-slapeloze-nachten-voor-victor~1615304488220/

[@elijahkwon422]

@@william6171 I hate to say it but his new position looks really uncomfortable and less aero than his old position, not sure why he changed it.

[@lukebernie04]

@@william6171 thx some much for the detailed reply. And the translation was really interesting

[@AlexRochette]

@ 0:05 I always wondered: what’s up with the cotton balls you all stick up your noses warming up for TTS? I have heard: 1/ eucalyptus essence to open up the lungs and 2/ to avoid having snot drip on your bike?!?

[@delkim3691]

1) is right, Pinosol brand name here, menthol/eucal./pine oils

[@gregoxenham2842]

Great blog Alex I learned a lot. You could become the new guru after Lance

[@ralvesco]

Loved the shade about banned positions...very british way of doing it...😂😂

[@ScottyWoodworker]

I love the "nonchalant" attack. Drift off the front then "ride casually" as you gain a gap :)

[@paulspencer4631]

Great advice. I am always guilty of going to hard at the start.

[@wezgee6814]

Quality video! Well done today on the TT 💪

[@John-iq4jd]

Love this, thanks Alex. I had a question in general about TT. Besides cda reasons and comfort in the aero position, why don’t riders like MVDP perform well in TTs? Based on power data he released and him racing CX where you’re constantly pushing for an hour, shouldn’t he up there with WvA and proper TT specialists?

[@paolocastellano4848]

I often wonder the same thing.

[@gadenhertog]

Painful question: when VDP won the tour of Britain in 2019 he beat Alex in the time trial 😬😅. But in all seriousness: it's not something he trains. You do have to invest time and effort in getting aero and comfortable on the tt bike. Remember: he also does cross and mountainbiking on the very highest level. He has to make choices. He rides decent time trials though, but why should he go all out for maybe place 2-6? That's maybe something for in a few years, but maybe not at all, because he might find it boring and he likes to enjoy himself, race other people.

[@hebrews11vs5]

MVDP lacks the diesel and is better on the punchy. Like recently they were talking about normalizing 430 watts for 90 minutes was it? On a rolling tt he'd do very well but pan flat I don't know if he'd fare as well. Like Dowsette, he doesn't have much sharp end power, well more than me, but you know relative to his peers. But what he does have is the ability to put out decent steady power for a long long time. I am much more like Dowsette and not MVDP. MVDP may be the world's best cyclist but being the best timetrialist ever, best sprinter ever, best climber ever... it's just too hard to be the best at every part of cycling.

[@MattRungEcologist]

What does everyone think about the first 15-20seconds of the TT? Using the 400W as the ave (not mine!) would you therefore expect to still blast 500W to get up to speed then hold 400W for the next 2 mins or so? Or is it best to aim for 400W for the 3 mins as Alex suggests? I just assumed that it’s full pelt for a few seconds to get up to speed.

[@hebrews11vs5]

Yes, depending on the incline of the starting few meters, the physics says push hard like 500w for normal humans or 600w for pros for like 10 seconds maybe. If your starting velocity is zero, Akex even said you make up the most time in the slow parts. But you can't let it get out if hand and need to keep the first 3 minutes of the tt reigned in. Personally I think a few seconds of hammering it at the start tells my body it's go time and sets me into the groove of focused timetrialing.

[@MattRungEcologist]

@@hebrews11vs5 thanks for that :)

[@hebrews11vs5]

@@MattRungEcologist welcome. Happy time trialing

[@hughmadeley189]

Loved this! Sat here with a pen and paper

[@omarvegaviramontes2095]

How do you set a power target of any distance ? Is there a formula or something like that? Considering prologues, 20 and 40 km efforts

[@martinwoestmann8702]

Victor vs. Alex >>>>>>>> Wout vs. Mathieu

[@simonsimon8213]

No

[@Jules.C.]

@@simonsimon8213 yes

[@muratguc5245]

Invaluable tips! You are a hero!

[@jayshockey5461]

Great stuff as always Alex!👍🏻💪🏻👊🏻👏🏻

[@doughall2910]

Thoughts on how Ganna lost the tt at Tirreno? Seeing his power out put from velon, it either has to be his pacing or position. Insights?

[@philipk4475]

He said himself that his legs weren't feeling that good. Just an off-day

[@martmartson556]

on the first half he wasnt doing the power he usually is pushing

[@richardkettleborough6664]

Alex, could you add some content on cadence and relationship with power? I always slip into grinding out the power in the last 3-4 miles of the club 10.

[@thementalhealthcoachltd]

Superb video Alex, particularly the uci bit🤪

[@floataero6639]

I'm off to look at surfshark .....great advice for those that haven't learnt the hard way. Bit from Taylor Phiney's video to add to that - try to keep enough in the tank to get back up speed quickly after a climb, and then back off to recover once you are up to speed #FloatAero

[@mtb71]

Great video - thanks Alex

[@shanew634]

Great vlog Alex.👏

[@shaunedwards4362]

I learnt that you may not be entirely happy with some recent uci rule changes.just a vibe I was picking up on alex.i might be wrong though.

[@jetthamilton8131]

Thanks for sharing this information Alex, keep up the good riding 👏👍

[@charlielawson137]

Yeah it’s amazing how you can over cook it in the first couple of miles on a 10. Need to work on that. Cheers

[@2WheeledMohawk]

14:14 'You're just going to have to pedal really, really hard'. Didn't the UCI ban that too?.. ;)

[@sasha371]

love the end about aero bans :) have you or team looked into flared handlebars? i.e. gravel style, just not as wide at the drops, yet giving something like 34cm at tops? And also, is anyone actually speaking in the team about drop post? even at idea level?

[@BruceRobertson]

This was funny and really instructive. Thanks so much!

[@timdalton3989]

Congrats Talent and Team Influencers 👍

[@ls1125]

Do you ever use critical power and W-prime data to pace your TT's when you have a headwind to deal with in one direction?

[@jamese4729]

Do you think the UCI rules changes will make it even harder for riders not named Roglic, Van Aert, Van der Poel, etc. to win races? Staying out front is very hard already, and all these rules changes seem to affect breakaways far more than they do the big guns who tend to draft domestiques, where aero isn't as important.

[@jackbb_cyclist]

Great video, helped me a lot!!!

[@AlejandroMallea]

If we remove the wind and other outdoor factors, how do we pace that weekly Zwift TT on Tempus Fugit? :)

[@rascalbiker]

So many good tips here. Thank you, Alex!

[@patrickhickey5453]

Top video Alex 👍 How would you pace a TT that is basically uphill for 4 miles, 2 mile flat and 4 mile down hill?

[@noahread_tri]

Instructions unclear was cooked after 30 sec of holding 400w.

[@delkim3691]

you must choose really shoooort TT :)

[@hebrews11vs5]

@@delkim3691 hahaha

[@gwhite7011]

Thanks Alex, good tips. I've done my evening 10 course hundreds of times and I've never got it 100 percent right.

[@lorikendrick1705]

Ha Ha ....Lots to share about tactics and efforts, well, what you did in the past and what you soon will not be able to do again (you have a kid now, so safety is realllllly important) ......You are doing really well at Settimana...Keep at it!!

[@christopheroliver148]

And the tortoise of age creeps up faster than you'd think.

[@01banksjon]

Had always wondered if going hard up hills or down was better in a TT, great tips thanks!!!

[@James-zu1ij]

Theoretically pushing against gravity is 100 percent efficient with no losses.....Slow you go!

[@herrdaniel7607]

Go hard when airspeed is low such as during a climb or during a tailwind, power will translate into speed more during those sections because drag is a square of your velocity

[@torbis75]

@@herrdaniel7607 Actually it is also that an extra km/h at 20km/h is more of a percentage of the speed you are doing, than if you go 40km/h, so saves you more time ;-).

[@nicholassmith8713]

i did first TT of the season im 13 so my power is low but i forgot to display my powermeter on the page but my target was 180w for 10miles ended up doing 184 so very happy but second one i was gonna do i couldnt cause i had to self isolate

[@jackfrost838]

I was wondering when the paid promotions would start. Enjoyed your frank observations/insights into pro cycling with no endorsements.

[@noko1146]

Do you think rider weight and HW/TW is a notable tactic? For example, if I am a heavier rider that's good at TT's, should I consider saving more for the headwind? Should a lighter rider try to do more in the tailwind?

[@jason200912]

You should never throw out more power than normal with the wind blowing at you because that's just wasting energy when the wind will change direcrions

[@greenmarketheating]

Brilliant and very funny Alex. Thanks

[@Dexxyh]

Surely you can pay the fine for the puppy paws style when you actually win a gt stage or do you also get a time penalty? If not the cost benefit is probably net positive in quite a few cases

[@tyle.s9084]

I believe that you are dqed for the use of the position

[@tripleb7232]

Lol Alex your the best!!! 😂🤣🚴‍♂️💨

[@stephenbanavage3293]

Pro golfer comment made me laugh. Or playing darts? Good video thanks. Is it normal that power in aero position feels much harder (more like 30-40W higher)?

[@samuelfawdry6411]

13:49 cracked me up haha

[@joemewes1811]

Learnings! Thanks. 🙏. Now just need to wait til 2022 to enter first TT 🤦‍♂️

[@stephensmith3704]

Hahaha!!! love it 👌How long do you reckon it'll be before the UCI ban 'pedalling really hard' 🤔🤣

[@christopheroliver148]

No longer young enough to consider licensing, but the roads in my area are sketchy enough that the times I've tried puppy paws, I get scared and go back to the hoods or bar centers.

[@paolocastellano4848]

Great video! I learned a lot! Thank you!

[@billincolumbia]

There is a bike at the gym where you can race against a pacer, and you get to choose the pacer's wattage. The pace rides at the same watts the whole time, uphill, downhill, whatever. I can easily beat a pacer putting out 10 or 15% more watts than me by going over threshold on uphills and recovering on downhills. There are people who want you to believe that steady power is the key, but as Alex says, it ain't so.

[@jogovideos]

Great tips, thanks

[@krisbowditch827]

V718 is legendary.. hope it comes back 🙏🙏🙏🙏👌🚴‍♂️🚴‍♂️🚴‍♂️🚴‍♂️❤️👍

[@TheUltimateULTRA]

did you say that riding with your hands on the hoods with elbows bent and forearms on the bars is now illegal in the UCI?

[@MishMash95]

I’ve heard this one too but that seems ridiculous, its my favourite riding position, and feels equally safe to just being sat upright on the hoods, though wasn’t sure if it was actually banned, or just a side effect of the forearms touching the bar rule

[@paolo3966]

Lesson N 1 for young riders

[@wendysuperfan1014]

thanks Alex

[@mullrump2]

Brilliant...ive bein thinking about a tt at some stage.....mint.....thanks

[@yosoypatrick]

I wish I could like this video twice!

[@James-zu1ij]

Do you think bars will get narrower and narrower due to the UCI rules?

[@TWoffinden]

Well looks like i gotta get a TT bike now and figure it out!

[@TheMerckxProject]

Wait...so you're telling me that the time on the race official's stop watch is the only comparable data that matters in a Time(d) Trial??????

[@hebrews11vs5]

No way!! Speed ( time) is a function of 1) how much you spent on your bike 2) how aero you are 3) how much power you put out 4) how intelligent you were about where to put out that power( aka pacing). What else am I forgetting? OOOH, here is one from personal experience: DON'T MISS YOUR START TIME! I lost a tt over that crucial point. Faster strava time but I started over 1 minute late.

[@the_neanderthal_cyclist7460]

Is a TT bike needed 4 TT?

[@luigibrioschi970]

Nice flex in the introduction... 😂

[@davidpinnington213]

Fun fact - the thumbnail is Alex in Abu Dhabi @ Al Hudurat- my local ride - not so fun I can only lap at half his speed - appreciate the tips.

[@mornenaude2885]

Why no racing recently @Alex?

[@alexandrebuckhurst7900]

Quality content! Thanks you

[@earlmelendez9296]

That last bit tho :D

[@dcdoestri]

2:55 7 - 10 watts eh? *Dan Bigham intensifies*

[@tomf7007]

Wait, did you win a stage of the giro 😂

[@jimhansen5395]

Golf you say? Making some calls now, thanks!

[@eddysobieralski8075]

Victor only wants your new hour record secrets.... 😎

[@FlashEMU]

Nice video. I rather enjoyed the pro tips

[@StuartMossTV]

No aero tuck, no superman... what’s next, the return of woollen jerseys? Entertaining as ever 👍

[@martinanderson1737]

Victor? Don't you mean Filippo or is he just on another level now?

[@freewheels7544]

Today i did a 20 solo tt ( cloub organised race) , then ended up in a grop with other 2 for about 30 km and cracked like the pice of shit that i am 5 km to go