Time trial bikes

If you have one, great! If you don't, it isn't something to worry about, because most people don't ride theirs enough to make it worthwhile to them.

For those with a TT bike, you should be riding it at least once per week for 1-2 hr. It doesn't matter if this is a recovery ride or an intensity effort at this point--the regular time is what is important.

Also, spend a day, if necessary, getting that position comfortable. Too many people are screwing around with this and that in the days leading up to a race. It is far better to have that sorted out now. At the very least, it is less stressful to get it done when the race isn't days or hours away. If you aren't sure about the exact position, go for comfort first and foremost. Aerobars alone make the biggest difference, so just getting comfortable on those things is doing the most for you. Furthermore, the less comfortable it is, the more likely you will be paying for the effort due to sore muscles in the next stage.

There are so many sites dedicated to time trial/triathlon fit that it can be overwhelming. What you want to look for as a priority is that your body weight is distributed much like it is on your road bike, with most of your weight on the widest part of the saddle (that's the way it should be on your road bike, anyway).

A common mistake is to have too much weight too far forward. This is inefficient for pedaling and handling, which means wasted effort. The bars themselves need to be close enough to the rider that you can use the bars as leverage to squeeze out a bit more effort. Your elbow should be bent right around 90 degrees (forearm to humerus). If you can't get that angle, then your bars are too far out, your stem is too long, or something along those lines. Besides, it just isn't comfortable to have your arms sticking out as if you were stealing second base.

Bottom line, if you have a dedicated bike for time trials, that's great. Be sure you are on it enough to get used to the position, though. And that position should be based upon comfort first and foremost.

--Christian