Tips for Elite Time Triallists

Once you have the general set-up right, it may be time to get someone to have a look at you to make sure you haven't become complacent in your riding position - you may, for instance, have become more supple over the last couple of years and have the ability to adopt a flatter, more efficient, position.

For time trialing it's all about riding fast and this can only be achieved by making yourself as aerodynamic as possible. Getting low is the best way of penetrating the air and this usually involves lowering the handlebars so the tribars don't prop your shoulders up in the air. You may need to fit a short, inverted ahead stem or look at using a frame that's smaller than you'd normally choose, so you can get low at the front end.

Get your forearms in line with the bike so they are 'aero'. Check the width of your bottom bracket so that your feet are as close together as possible - this will make your own personal 'envelope' as small as you physically can. This is often referred to as 'the frontal area'.

Check the height of your saddle and its position over the bottom bracket. A tall, upright saddle position will present the maximum amount of your leg to the breeze, which is going to create lots of drag. Relaxing your saddle position to the rear and lowering it to around 109 per cent of your inseam will ensure that you get maximum power from a more relaxed position, making you more comfortable over the longer events. Working on trunk suppleness and strength definitely helps with this one!

If you're naturally bandy then it may be best to adopt a wider arm position so your arms precede your legs in the same airflow, rather than both occupying their own space and creating separate drag. Conversely, if you can get your elbows and knees together, your narrower overall profile will create less drag with the airflow tending to go around, rather than through, you.