The 40-kilometer is the usual event length for competitive time trials. It tests how well an individual can sustain power and utilize aerodynamics for approximately an hour. It is sometimes referred to as “the race of truth” as it requires precise pacing and focus.
A 40K time trial (approximately 24.85 miles) is used in World Championship and Olympic events and is key in triathlon and competitive road racing. Athletes attempt to maintain their Functional Threshold Power (FTP) throughout the effort, typically for 50 to 70 minutes, depending on the conditions and their physical condition. Training consists of performing threshold intervals (such as 2×20 minutes or 3×15 minutes at or slightly above FTP), aerodynamics training, and practicing pacing in order not to tire too early. Aerodynamics count: time trial bikes, aerodynamic helmets, skin suits, and an efficient riding position all decrease drag. Mental tactics such as sectioning the course, paying attention to cadence, and dealing with pain are necessary for maintaining pace when tired. For a 40K, limited nutrition is available but may include consuming carbohydrate foods prior to the event, drinking sufficient fluid in order to facilitate performance. Being proficient in the 40K enhances power endurance, pacing, and willpower, hence being an ideal practice activity for cyclists and triathletes.
