Becky Holland on Time-Trialling

3up Ttt National Champ 2016
Time trialling definitely benefits triathlon training 110% as you are practising riding your bike super-fast…

Why did you originally decide to try time trialling?

I’ve been time trialling for a few years now… I decided to give it a go because I love riding my bike fast and pushing my body to the brink of being sick….it was also a good way to get back in shape after having a baby, and something I can fit in more easily around family and a full time job.

Do you think this has benefited your triathlon racing?

Time trialling definitely benefits triathlon training 110% as you are practising riding your bike super-fast…

How do you prepare for a time trial in terms of Kit?

All you need is a bike, a good back light and a helmet & a pair of legs to time trial. No fancy equipment required, although these things are nice if you get into it, but don’t get tied up in fancy equipment. This isn’t a necessity!


During a 10 mile TT no nutrition is required -just a gel 20 mins before you start.

During a 25 mile TT, really maybe a small amount of drink to be carried and a gel to be taken 20 mins before the start….maybe a gel after 30 mins or so but really it’s not long enough to be consuming much.

Anything over 25 miles nutrition starts to play an important role and you need to think about fuelling e.g. gel before you start then a gel every 40 mins or so throughout. You’ll also require some sort of drink and need to ensure you drink every 30 mins or so to keep energy levels up….

Anything over 50 miles will require a very bespoke nutrition plan suited to your own needs and requirements.

3up Team Time Trail National Champions 2016 Becky and team mates Gina Riley and Jill Wilkinson won the women’s event, riding for Chester Road Club.

What strategy would you use to prepare yourself for the time trial?

I would definitely recommend a good warm up of 20 mins or so with some 10 second full out sprints to get the heart going….Also, it’s good to know the route but not essential as the course should be well marshalled. A strategy depends on distances…

For a 10 mile TT, basically pedal as fast as you can the whole way if you don’t feel like your legs will drop off half way then you are not going hard enough!

For a 25 miles TT I would take the first 5 miles with some reserve and then push on after this, if you go out to hard in a 25 then you will pay for it later on.

50 mile TT requires a lot of concentration and pacing you must not go out to hard… this is when heart rate measures are great.. You can keep a check on your effort.

Always aim to ride a negative split for best results!

One final tip for anyone who is new to triathlon and was thinking about trying one?

Don’t over think, or over complicate time trialling. It’s just riding your bike as fast as you can from one point to the next.
It’s you racing against the clock and nothing more complicated than that. Simples!!! Give it a go! Make sure you always look where you are going and take no silly risks. Be safe and sensible!