Tips on how to improve your bike leg of the triathlon.

Last weekend, I competed in my second sprint triathlon of the year. The temperature was in the high 90’s by 8 o’clock in the morning. Normally, I’d wear my Velo Bella Jersey for both the run and the bike, but it was just too hot. The three mile course wrapped around the back of the University and there was absolutely no shade.

Mistake: inserting Spenco insoles prior to the run for extra cushioning only to find out that they do not allow your feet to sweat. My feet were on FIRE. Felt like I was running on hot lava. I had a terrible run time of like 24 minutes.

However, as soon as I got on my bike it felt like heaven. Cool, comfortable shoes, my bike and I was FLYING!! I was able to bring my heart rate down fairly quickly and then crank the intensity back up to pass other riders. Because of my bike leg of the triathlon, I managed to finish 10th overall for women and third in my age group.

So on to tips:

1. Confidence on your bike is key. Must be able to handle your bicycle in stressful situations.

2. High Cadence. Your leg speed is indicative of how fast you are going. The majority of the riders I was passing seemed to be in too big of a gear- “mashing their gears” (legs working in squares not circles) and they were struggling. Your legs should be going around as fast as possible- without bouncing in the saddle. This is tricky to describe but try to spin your legs in an effort to go faster using the biggest gear possible (90-100 RPM’s if you have a cadence monitor.) You want the best speed with the least effort. Bottom line: high speed, medium gear= FAST. Picture a perfectly rolling ball moving efficiently down the lane going at optimal speed.

3. Time Trial bars. Those bars attached to my handlebars will make you go faster because it puts you in an aerodynamic position. They do take practice! The key is to get in that position and DON’T MOVE. Anytime you move, you cause more air to hit you which slows you down. I tend to come out of the bars for tight corners then get back in position as soon as possible.

4. Heart Rate Zones: Make sure that you are racing in your high aerobic training zone. It’s easy to coast on a bike so in a race situation, focus on keeping your heart rate up high. You should be breathing hard but not gasping!

5. Drink on the bike! For a three mile run, I didn’t take any water, however, I drank a whole bottle of HEED on the ride. Learn how to drink in an aero position.

I truly feel that the bike length of a triathlon is really the most important leg. You can make up a TON of speed just understanding basic bike handling skills. The aerodynamic equipment and position can also save minutes off your time.

Questions, comments, suggestions are welcome here!