First time trial ?

All of the time trials I have done have been put on by the same group, so this could be significantly different than what you find.  But here is what I do.
1.  Prepare my bike before the event for the specific event.  for 20 miles I would probably keep a 1/2 full aerobottle with me, no nutrition, spare tube, 1 C02, tire levers, no tools.  You maybe different, but basically drop any weight you don't NEED. Race wheels?
2.  Wear the most aerodynamic clothing you have.
3.  Warm up well before the event, you want your legs to be warm and ready at the start of the race.
4.  Mine have all left at 1 min intervals so I have never had to worry about drafting laws (just use the same basic rules at Tri's, don't block, don't draft for long periods of time).
5.  split the ride into 1/3rds, 1st 1/3rd go at a pace you believe you can handle for the whole course (don't go too strong).  2nd 1/3rd modify your pace based on how you feel, try to pick it up a bit to make it to the finish. 3rd 1/3rd leave it all on the course, you should be pushing everything you have.
6.  Let your body cool down afterwards on a cool down ride.

Enjoy!!
Michael

You might check to see if you can wear sleeveless, if you had planned on doing so.

Good luck, and have fun!

1. jersey with sleeves
2. Get a GOOD, solid, warm-up in...mix in some sprints etc right before heading to the start line.
3. Get to the start line early. if you miss your spot in line, the time gets added to yoru total time.
4. make sure you get in a good warm up.
5. Remember that warm up? Yeah, hopefully you did it.
6. No repair kit--it's a TT...if you flat, you're done.
7. Go all out, eyeballs bleeding, BTTW. If your teeth don't hurt when you're done, you didn't go hard enough ;-)

Do you ride w/ a Power Meter? If so, know your output threshold, develop a game plan based on course, and stick w/ plan. If not, be wary about going out too hard in the beginning. I've watched many a virgin TT'er run the first 1/2 of the course like a WR is on the line, and then come limping home after giving up a boatload of time in the second 1/2. You want to cross the line w/ your teeth hurting; you do not want to start bleeding from your eyes 2 miles in. You blow up early, it's almost impossible to recover, especially in events under 40K. Ideally, you'll have smooth effort at or just below threshold during the whole race. However, since most running w/out a PM have a tendency to over-exert in the early stages of the TT, start below effort and ramp up. By the 25% point, you should be running right around redline. Be prepared to dig in deep the last 25%.

If the course has a sag crew, dump everything repair-related. As mmrocker13 says, you flat, you're done. If no sag, carry one tube/air cartridge, unless you're feeling lucky about thumbing a ride back, or you want to turn the TT into a brick workout and jog back. You flat, fix it, and enjoy a nice cruise home. Your race is over.

Hydration is personal. Carry only the fluids you need to survive. This is (should be) a sub 1 hour event. Normally, I don't carry fluids in a TT under one hour w/ normal ride conditions. However, the heat may be a factor. Your call.

As stated as well: warm up is critical. For a 40K, I'll usually do about 40 min warmup. 15 to loosen up, 10 min tempo (get heartrate up), 10 min of threshold intervals (get power up), 5 min recovery. Try to time warm up so you get down and get to line as close to start time as possible. Warm up is personal, but key is to get your body firing and ready to hit the gate running. The TT is NOT the time to warm up.

Attack the rollers. More TT time is lost on the uphills than gained in the downhills. Time your effort so you crest those bad buys above threshold, and then recoup on the downhills. However, keep spinning on those downhills. Don't give up free time.

Lastly, have fun! TTs are meant to hurt, but it doesn't mean you have to hate them. They will make you faster. Good luck!

Edited by cooutdoors 2009-07-16 4:22 PM

Thank you everyone for the replies, I do have an article that has a great routine day before and day of, I just wasnt sure what to pack and wear, and to be honest I don't recall what a long sleeve aero shirt looks like or where to get one. As you can see I havent done much riding, however the event is close by and it would give me a chance to meet others and hopefully get lots of great information. I do have a couple of weeks to do some 1 hour tempo rides.

I don't have a  power meter or wheels. I do have HR monitor and will probably use that. I will probably do some pacing on the actual course before hand also, Thanks!

so you know, sleeves for these just need to cover your shoulders, ie bike jersey length