January 29, 2020
The bike leg of a triathlon is tricky.
It’s not a time trial so a certain amount of restraint needs to be put into place to insure a strong run.
However, the bike portion is the longest part of the…well…RACE. Because if you are there to race others or race the clock…time is of the essence.
The more prepared you are for the bike, the more efficient you will be, leaving you with more energy in reserve for the run.
See where I’m going with this? So let’s talk about a couple of things you can to be faster on the bike.
1. GET A BIKE FIT. Go spend some time at your local bike shop and get fit for your bike. It’s a long time to be on the bike and will seem even longer if you are constantly shifting around trying to be more comfortable. The folks who work in your local bike shop are cyclists are super passionate about the sport. They have a ton of information they want to share. It ranks right up there with spending some time at your local running store!
2. GET YOUR BUTT ON THE BIKE. It takes time to build up a comfort level to spending hours on the saddle and the endurance needed to ride for several hours at a time. Use the winter months to get on your trainer and work on improving your VO2Max and increase your cadence. There are so many trainer options, and Smart Trainers can get pricey. But I spent my first couple of winters as a triathlete training in my living room on a “Dumb Trainer” and it got the job done. Or get to a spin class. But you need to build a base!
3.OFF THE BIKE LEG STRENGTH. A weekly 30 minutes focused on simple exercises like squats, lunges, step ups, and glute bridges may be just the thing you need to help you maintain speed and power for longer periods of time.
4. DON’T BE AFRAID OF THE HILLS. I know….you don’t race hilly courses for a reason. Think of it as another way to build strength and power. Dragging your bike up an incline is hard, but building the muscle required to get you to the top will over time increase your speed. It is also a great way to test your mental peserverance.
5. RIDE WITH A GROUP. This is one I am guilty of as I do most of my training solo. With the large numbers of athletes signing up for races, you will not be riding alone and will want to be comfortable on your bike in close proximity to other cyclists. It’s also a great way to work on bike handling skills. While you are getting your bike fit, ask about local group rides. And bring some cash for a rest stop or breakfast after!
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