The Art & Science of Coaching: 6 fundamentals of Time Trialing - #65 - a podcast by Coach Tim Hall

Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up!

*0:00 - Time Trial intro
*3:40 - Zach's attraction to time trialing
*6:45 - Fundamental #1 is Ability
*7:45 - importance of pacing
*10:10 - ability to carry speed
*12:40 - Fundamental #2 is Mindset
*19:00 - Strava is time trialing
*20:30 - Fundamental #3 is Equipment
*24:40 - speed impact from position on the bike
*25:50 - steps to take to improve equipment
*27:50 - aerodynamic considerations to focus on*
*30:15 - position maintenance
*34:40 - video tricks & eyeball wind tunnel from Zach
*40:00 - Fundamental #4 is Training
*41:25 - Zach's training prep for Nationals
*44:40 - frequency & workouts on the TT bike
*50:00 - flexibility and core importance for TT
*52:30 - stressing all energy systems as courses vary
*53:50 - examples of intervals to perform
*57:40 - training to the demands of the event
*1:00:10 - Fundamental #5 is Competition (Racing)
*1:03:45 - view TT races differently than other types
*1:05:45 - dialing in your race day routine
*1:09:20 - Fundamental #6 is Experience
*1:11:35 - accelerate growth from mentors
*1:13:50 - Zach shares his Pro TT and Elite Nationals experience
*1:16:00 - Knoxville TT experience for 10th at US Pro TT
*1:22:20 - takeaways from the Pro TT to improve upon
*1:25:20 - from underdog to favorite at Elite Nationals in Florida
*1:27:15 - champions ride their plan
*1:28:15 - winning nationals by just 2 seconds
*1:32:20 - do not "half ass" it, go full gas, watch what happens

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