Time trials and marginal gains: in the world of Benoit St-Hilaire

In time trialing, there’s nowhere to hide. No team tactics, no peloton to shield you from the wind. Just one athlete, their bike… and the clock.

This year, we have the privilege of welcoming Benoit St-Hilaire to the shop for a workshop dedicated to aerodynamics and marginal gains on May 9. A unique opportunity to discover the details that make all the difference when every second counts.

For Benoit, time trialing represents the purest form of cycling: a discipline where every watt, every position, and every equipment choice can have a direct impact on performance. Canadian Masters A champion, entrepreneur, and co-owner of a multidisciplinary clinic in Quebec City, he embodies this constant pursuit of optimization. Recently, we took advantage of his visit to the shop to finalize his position on his brand-new Factor One, equipped with Scope Cycling wheels and a cockpit perfectly adapted to his physiology, just before a month of intensive training in Spain.

But behind the numbers and podiums lies a more personal story—that of an athlete who didn’t always feel at home in sport… and who turned the challenges of his youth into extraordinary determination.

Forging the mind before victory

Benoit didn’t grow up as an athlete. As a teenager, he struggled with his image, his health, and his balance. He then decided to take control of his life, and discipline and rigor became part of his daily routine.

Away from the spotlight, he built his greatest strengths: rare mental toughness, deep resilience, and a remarkable ability to handle pressure.

Discovering the taste for competition

It was through RX1 competitions—a mix of CrossFit and running—that Benoit discovered the joy of pushing his limits. He quickly performed at an expert level for three years and took part in the All-Star gathering of the province’s top athletes.

Then the pandemic changed everything, canceling competitions. This turning point in his life also led to a key encounter: Mireille Tanguay, his partner in life and business, who introduced him to cycling. At first, it was simply a way to stay active and share time together. But for Benoit, the competitive drive is never far away. As soon as he recognized his potential, he approached cycling with the same discipline as his previous sports.

A rapid rise

To structure his progression, Benoit hired a coach. His first competitions took the form of team triathlons, where he handled only the bike segment. With his teammate, they collected podium finishes, and Benoit consistently posted the fastest bike splits across all categories.

In 2023, he set himself a major challenge: competing at the Canadian Masters A time trial championships. He finished third, just seconds away from the title—an unexpected result that gave him a huge boost heading into the following season.

The pursuit of aerodynamics

In a discipline where every second counts, aerodynamics is critical. Benoit has tested his position in a wind tunnel twice: first in North Carolina at A2 Wind Tunnel, then at the renowned Sport Engineering Hub in Silverstone.

These sessions made it possible to measure the impact of many details—sometimes surprising ones: yes, shaving your legs can actually improve aerodynamics! But the most significant gains often come from position on the bike, helmet choice, and aerodynamic clothing.

Optimizing position requires constant balance. A very aggressive position may be fast on paper but impossible to sustain over time. As Benoit explains:

“It's a balance we continue to refine year after year. Velodrome or wind tunnel testing may show that a position saves watts through better aerodynamic efficiency. But then you have to make sure that position is actually sustainable for the full duration of the effort.”

For him, the three priorities for any cyclist looking to improve performance are clear:

• Position on the bike — the most important factor

• Aerodynamic clothing (skinsuit, shoe covers)

• Helmet

Even before upgrading your bike or investing in expensive equipment, these elements can provide significant marginal gains that make all the difference on the clock.

A partnership born out of urgency

The collaboration between Benoit and Cycles Dupuis began under unusual circumstances. In 2023, a collision with a car damaged his time trial bike. The shop team quickly provided him with a perfectly fitted Trek Speed Concept and precisely replicated his position. Thanks to this quick turnaround, Benoit didn’t miss a single race—and a strong partnership was formed.

“Since then, I’ve also purchased my road bikes as well as my partner’s bikes from the shop. They offer a wide range of brands and allow for highly customized builds with top-quality suppliers.”

World-level ambitions

The following seasons fully confirmed Benoit’s potential. In 2025, he won both the provincial and Canadian Masters A time trial championships—victories that opened the door to the World Championships, where he represented Canada in Australia.

After finishing 13th in the world in 2024 and 3rd in 2025, Benoit heads into the 2026 season with ambitious goals: winning the World Championships in Japan and defending his Canadian champion title.

Entrepreneurship and performance

Alongside his athletic career, Benoit is co-owner of Clinique MT, now a multidisciplinary clinic with more than 15 therapists. Despite a busy schedule and multiple business projects, he maintains dedicated time for training and recovery.

His routine includes massage therapy, osteopathy, physiotherapy, mobility work, and strength training—all essential elements to stay competitive, prevent injuries, and maintain a high level throughout the season. As he puts it:

“You have to recover just as hard as you train.”

Philosophy and advice

Despite his discipline and constant pursuit of performance, Benoit keeps a simple philosophy:

• Always ride for yourself, not for others

• Remember why you started during difficult moments

• Never lose the joy, even with structure and discipline

He often notices a common mistake among serious cyclists:

“I would say the most common mistake is trying to become a type of cyclist that doesn’t match your natural strengths. Of course, you need to work on your weaknesses, but it’s even more important to leverage your strengths. In my case, I quickly realized I would never be a climber. My profile is much more that of a rouleur, which naturally led me to time trialing.”

For Benoit, finding the right balance between comfort and performance—while enjoying every moment on the bike—remains at the heart of his success.