Bike like a beast

The bike leg in a triathlon is often a neglected or undervalued component. It shouldn’t be, it takes the longest amount of time, so it’s important to
give it the respect it deserves.

Ensure you have done the training before any event. So many people still believe they will have a fast run leg if they run more. When reality is, if the ‘miles’ on the bike haven’t been done, you will never run fast. I am finding the wind trainer to be my greatest friend at the moment.

With young kids and a busy life, I find the wind trainer to be so rewarding when short on time and also to not have to leave the house. I
can get up as early as I need to (4.30am!) and not have to worry about darkness or safety.

Some other tips for riding fast in a triathlon are:

– Practice riding in the time trial position, so on race day you can spend the whole race in the aero position. If you have a look how much wind resistance you cop when “sitting up” as opposed to tucked down, it’s incredible how much faster you go. To be able to this though, it takes time to get your back, hamstrings, hip flexors all strong and able to hold this position.

– Get yourself good wheels and tyres. Yes you might set need to outlay some $$ but it’s worth it in the long run. If you think about how many rotations your wheel makes … the better the bearings of a wheel and the better the tyre … the faster you will go.

– Dose your efforts on the bike. I always like to suggest riding at around 80-85%, if you have done the training. Keeping your heart rate consistent and not peaking and dipping, will allow you to have more “cookies in the cookie jar” at the end of the bike.

– If it’s a flat course, do stand up occasionally to give your back and other muscles a break and a change in position. There’s nothing worse than
your back seizing up during the bike leg.