The bike portion of a triathlon represents the majority of your overall racing time. However, most athletes look to the run as the area where significant improvements in fitness need to be made. But to run to your potential, you must consider what precedes the run - the swim and the bike.
When it comes to training for the cycling portion of a triathlon, we can't see the bike as a time trial event. If you are simply seeking a personal best time/power wattage/speed, you are likely overbiking. On the flip side, if you simply "save your legs" on the bike because you are worried about running out of energy for the run, you'll underbike.
To deliver a strong race day bike, you must train to do so. Instead of putting all of your focus on FTP, TSS, IF or average power watts, consider the following that will have a huge impact on your cycling and running abilities:
- Posture and form
- Skills/bike handling
- Pedaling mechanics
- Terrain management
- Fueling/hydration
- Pacing
To become a better triathlon cyclist, the first thing you must learn to do is learn how to ride your bike well. If you are afraid to reach for your water bottle cages or if you don't know how to change your gears on variable terrain, all that indoor training to improve your FTP will not show when you ride outside. If you are athletically uncomfortable on your bike or afraid to ride hills or around other cyclists, this will likely cost you a lot of mental energy. If you are unable to make tactical decisions with your posture, pedal stroke, pacing or terrain management - especially when you are fatigued - you'll finish the bike feeling exhausted. It's important for your safety and overall cycling enjoyment to improve your cycling skills and terrain management.
Here are a few components to master to help you become a better triathlon cyclist:
- Resilience - Because of the corrosive nature of running, use your bike training to become a stronger athlete. Strengthen your muscles, your aerobic system and mental toughness through your bike training. This will pay off with a stronger body to run well off the bike. This means - ride your bike often. Let your (specific) bike training make up at least 40-50% of your overall weekly training volume. While there's nothing wrong with going out and riding your bike, it's important to make sure that your workouts are helping you become a stronger and more economical rider.
- Pedaling mechanics - Learn how to ride your bike well. A smoother pedal stroke makes for improved riding efficiency. Workouts should include riding at variable cadences (fast and slow cadences) at different intensities.
- Posture - Don't overlook the importance of a proper bike fit. Your position on the bike should allow you to ride efficiently with a wide or open hip angle so you can make smooth pedal strokes. Your bike fit should take into consideration of how your load is distributed from your aerobars/elbow pads, pedals and saddle. With the right fit, you'll ride stronger and faster. When you ride, you should be an active participant in what you are doing. Stay engaged, attentive and aware of the decisions you are making as you ride your bike. Learn how to stay relaxed but also aerodynamically efficient. Learn how to sit up and stand while you are riding - don't assume that staying aero is the "best" position to stay in for your entire triathlon bike portion.
- Neuromuscular firing - Muscle fibers receive messages from the brain. Train in a way where you have to think about what you are doing instead of just pedaling at one effort, with one specific cadence and at one specific riding style.
- Fueling and hydration - Master your fueling/hydration in training so that you are well prepared for the demands of race day. What you take in during the bike will impact your run.
- Enjoyment - To improve your bike fitness, you need to ride relaxed. If you are scared or tense, you will not ride your bike well. You want to feel safe and confident on your bike. To improve your comfort on two wheels, practice, practice, practice your skills.
Helpful Cycling Drills
- Specific cadence drills -
Workout main set example: 3 x 12 minutes as (2 minutes at 55rpm, 100+ rpm, 65 rpm, 100+ rpm, 75+ rpm, 100 rpm). 3 minute EZ spin (choice cadence) between. - Standing Drills (must be done outside) - learning how to shift your weight and to take the load off your quads.
- Heavy Gear -
Workout main set example: 2 x 20 minutes at 50-60 rpm - all at moderate effort. - Fast pedaling/high cadence -
Workout main set example: 8 x 30 sec at 100+ rpm (strong effort) w/ 90 sec EZ between (but keeping a smooth pedal stroke) - Single leg drills -
Workout main set example: 4 rounds of (30 sec right leg, 30 sec left leg, 90 sec normal pedaling) - Figure 8's, u-turns, cornering (must be done outside) - Perform in an empty parking lot.