Time Trial / Time Trialling / TT

I believe a 'tri' setup is moving the saddle forward to ease the hamstrings.

What's the 2nd part of your question? You want to be less sore on sunday morning, post saturdays ride? For a run, or just for another ride?

But either way, specificity. If you are doing tris and need to run after riding, then this is how you should train. So you're muscles are used to it. And look at brick sessions.

I believe the point of a tri setup is to put more emphasis on hamstrings and less on quads as its the quads which are the key muscle in running.

Anyway, turns out the timekeeper was right, rider number 4 did do it in 25.21 however I was rider number 3 so I did 25.08. I'm now not sure about going back for a few weeks so I can get some more training in and move under 25 for sure as looking at the data the time I got was all I can really hope to get out of myself in my current condition!