Cadence is the number of rotations per minute that the crank, that drives the chain, goes round. It is generally agreed that 90 revolutions per minute is the most efficent rate. Many famous cyclists have gone on to disprove this theory by being very successful by spinning faster - Lance Armstrong or slower - Jan Ullrich

The average body can only sustain vigourous exercise for about 1.5 hours after this time you need to top up the tank. Ok some highly trained athletes will last longer and some will burn out quicker, whatever the case you will need to take calories on board at some stage. Carbohydrate is generally useful, banannas dried fruit, there are many gels and bars available in the shops. Carbo powders to mix in your drink can be useful. It is a case of trial and error, do your testing during training days and not on the big race.

In time trials it is not permitted to remain in the slip stream of another rider. It you are caught and passed by a faster rider it is your responsibility to drop back out of the slip stream. Anyone taking a tow can be disqualified. This includes taking shelter behind vehicles etc.

All competitors are required to obey the rules of the road, including road signs, give way etc. Chasing a time does not exempt you from signalling and observing those around you.

As yet there is not legal requirement to wear a helmet when time trialling unless the organising club have laid down this as a directive. Poole Wheelers along with most other right thinking clubs advise all riders to wear an approved safety helmet for their own protection.

It is useful to keep a record of your rides and times achieved. Poole Wheelers have a fantastic results section where you can instantly see your best efforts and everyone else too. Times achieved in open events can be quoted when entering other events. Ensure that you make a note of the date event and course together with the fastest ride of the day. Personal best usually refer to standard distances of 10, 25,30 50 100 miles and 12 hour.

All "Open Events" (ie open to members of all clubs) are listed in the handbook. details include the organiser and special details, cost of entry, closing date, course number and timings. For all open events you need to enter at least 2 weeks before, using the approved CTT entry form Website event listings are a reminder of forthcoming events. you need the handbook for all the details including reminders on regulations rules and records to aspire to.