Cycling Quick Start Guide - Special Olympics

Road Width, Time Trial Turnarounds
Special Olympics Cycling
Coaches Quick Start Guide
Many individual time trials are held on out-and-back courses and therefore require a 180-degree turn at the halfway
point to reverse the rider’s direction. The speed that is safe to perform this turn is based on the width of the road as well
as the rider’s skill level.
Road Width, Time Trial Turnarounds Drills
Drill 1
Find a straight stretch of road at least 500 meters long. Set up a cone at each end with a marshal at each cone. Have the
athlete ride toward the cone, slow to almost a stop and turn around the cone. (Athlete should ride slowly toward the
cone for the first practice of this drill.) Rider should practice shifting to an easier gear for the turn. After the turn, he/she
should stand up out of the saddle as if sprinting and then sit and shift back to the gear that was being used before the
turn.
Drill 2
Repeat at race speed – distance may need to be increased between cones to make this work.
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