| A lot of people come to triathlon from running or | | | | flexibility and muscular endurance if you haven't |
| swimming backgrounds, usually making the bike their | | | | already. |
| weakest sport. Cycling is so much more than just | | | | Equipment |
| jumping on a bike between the swim and the run. It is a | | | | Cycling is the most technological of the three sports. |
| sport of it's own with more technology involved than | | | | Did you know that choosing the right wheels can save |
| either running or swimming. Because the bike leg is the | | | | you 3 minutes over a 40 km bike leg? It makes that |
| longest, improving your cycling fitness, technique and | | | | big of a difference. |
| equipment will make the biggest difference to your | | | | When first starting out you can do your triathlons on |
| finishing time. | | | | any bike but if you want to do the best your can you |
| Improving your bike split involves the following three | | | | need a proper triathlon bike. The bike is built around |
| areas: | | | | fitting properly when you are in the aerobars. As such, |
| - Cycling Specific Fitness | | | | the seat angle is steeper, the top tube shorter and |
| - Equipment | | | | chainstays are shorter than a standard road bike. You |
| - Cycling Technique | | | | want an aerodynamic frame and deep rimmed |
| Cycling Specific Fitness | | | | wheels, preferably carbon fiber to keep them light to |
| While similar muscles are used in running the motor | | | | reduce wind drag. Choose aerobars that allow |
| patterns of cycling are different. You get better at | | | | adjustments as the fixed types are a little lighter but |
| pedaling a bike by doing just that. You need to put in | | | | that doesn't help if they don't get you in the right |
| the miles to get good at pedaling. In addition you need | | | | position. |
| to build both aerobic power and muscular endurance | | | | Finally you will want clipless pedals and shoes if you |
| to push the pedals faster. | | | | don't run them already. They make a huge difference |
| Most people who are new to cycling tend to push too | | | | in both power and letting you pedal smoothly at higher |
| hard of a gear so you end up fatiguing the legs | | | | cadences. |
| prematurely. With running to go faster you have to | | | | Cycling Technique |
| move your legs faster but with cycling you can either | | | | Unlike swimming and running where you are just |
| move your legs faster or push a harder gear. Choose | | | | controlling your body, with cycling you are piloting a |
| the faster legs for the biggest payoff. Focus on | | | | vehicle. Working on improving your bike handling skills |
| developing a higher cadence (90-100 RPMS) so your | | | | can make you faster as you can take corners and |
| legs are fresher for the run. | | | | the turn around faster. It takes skill and practice to |
| You need to build the highest sustained power possible | | | | control your bike at the speeds that high fitness will |
| (Functional Threshold Power) which is best done with | | | | bring you. It takes practice controlling your bike when |
| Threshold Intervals and 4 X 4 Intervals. Depending on | | | | riding in the aerobars so you will need to work at this |
| the length of your triathlon you will be racing at or | | | | so you feel confident staying in the aero position. |
| below your threshold power. The higher the threshold | | | | Staying on the aerobars is the fastest position but you |
| power is the faster your will go. In cycling you get | | | | have to work at being comfortable there so you can |
| more from repeated medium to long intervals (4-20 | | | | focus on going fast rather than controlling your bike. |
| minutes) at higher intensities, than you will from | | | | Overview |
| marathon bike sessions. If you are looking to Ironman | | | | Many new triathletes are overwhelmed with the |
| length you will need longer rides to get used to the | | | | options of gear involved in cycling. Find a triathlon |
| distance but don't make this the heart of your program. | | | | friendly bike shop to help guide you into smart |
| And work on your core and flexibility. To stay in the | | | | equipment choices. Work on your cycling specific |
| aerobars for most of your race, which is most | | | | fitness and get better at riding your bike. As the pieces |
| efficient, you need a strong core. Add Yoga and | | | | come together you will find that your bike leg can |
| Cross Training to you program to build core strength, | | | | become your strength. |