Sandwiched between the swim and run, the bike portion of the
triathlon is the longest discipline in both time and distance. With nearly 50%
of your race time spent on two wheels, insufficient skills and not enough time
in the saddle will cost you valuable time and energy on race day. Proper bike training will not only help you
get faster on the bike but you’ll minimize the effect of
cycling on your running legs.
When it comes to triathlon gear and equipment, cycling is by far the
most expensive discipline. Plus, training outdoors has its hazards, especially
when you are sharing the road with cars, pedestrians, and nature. For these
reasons, many triathletes don’t train properly, or spend a
considerable amount of time cycling indoors. At the end of the day, preparation
for the bike portion of a triathlon is about having the right equipment, doing
the right training, and constantly working to improve your bike handling skills.
The cycling culture may look intimidating, but as long as you are riding a bike and having fun, you are part of the club. The way to building bike fitness is fairly straightforward: Go ride your bike. But to truly showcase your cycling fitness, proper bike handling skills and training are critical for safety, confidence, and efficiency. Knowing how to corner, brake, descend, stand, climb, and change your gears will take your bike fitness to an entirely new level. For most triathletes, due too much indoor riding (or a dislike of riding a bike), these fundamental skills are lacking.
Bike handlingAlthough it seems
basic, you must learn how to signal a turn, making a u-turn, point to something in the road, and
take in nutrition (from a bottle or your pocket) as you ride. All of these
tasks require you to ride your bike with only one hand. The only way to become
efficient at this skill is to practice. In an empty parking lot, practice lifting
one hand at a time off the handlebars to learn how to balance yourself on your
bike. Then practice grabbing your water bottle from the cage and looking behind
you as if you were able to make a turn.
1. For smoother shifting, braking and turning, anticipation is key. For example, change your gears right before you really need to, especially when approaching a hill.
2. Don’t wait until you are on the side of the road to perfect your flat-changing skills.
3. Learn the rules of riding on the road. Know how to signal appropriately when making a turn or pointing out a hazard on the road. Try to anticipate the decisions of the drivers (cars) around you.
4. Check your bike (cables, brakes, tires, spokes, chain, etc.) before every ride. Don’t forget to pump your tires. The recommended tire pressure can be found on the sidewall of your tire. Give your bike a quick clean after every ride.
3. Learn the rules of riding on the road. Know how to signal appropriately when making a turn or pointing out a hazard on the road. Try to anticipate the decisions of the drivers (cars) around you.
4. Check your bike (cables, brakes, tires, spokes, chain, etc.) before every ride. Don’t forget to pump your tires. The recommended tire pressure can be found on the sidewall of your tire. Give your bike a quick clean after every ride.
5. In wet weather, stay off the painted line, watch out for oil, and break earlier than usual, especially when taking a turn. Look out far enough ahead so you can see and react to any obstacles on the road or on the shoulder.
As a newbie triathlete, the improvements you make in fitness will
impact your performance more than an expensive set of race wheels, aero helmet,
or high-end bike components. That being said, having the essentials will
certainly make triathlon bike training much easier.
Purchasing a bike
You may have noticed that a triathlon bike looks very different than a traditional road or hybrid bicycle. The major difference is the geometry of the frame and handlebar set-up. A road bike is typically light, stiff, and responsive. Equipped with drop bars, this allows you to make use of multiple hand positions, which makes for more comfortable climbing and descending. Easy to handle, a road bike also makes it fun to enjoy a casual ride and to constantly work on your bike-handling skills.
A triathlon bike puts you in a more compact, forward, aerodynamic position, lessening drag and letting you apply more direct transfer of power to the crank. This position also lessens the load on your quadriceps to ensure more efficient running off the bike. Built for speed in a straight line, a triathlon bike handles very differently than a road bike. It’s not uncommon for beginner triathletes to feel unstable on a tri-bike compared to a road bike.
Purchasing a bike is a big investment, but your first bike likely won’t be your one-and-only forever bike. Buying from your local bike/triathlon store will help you find the right bike size for your body and budget. Plus, a new bike comes with a warranty and may even come with a service-package from your local bike store (LBS).
For beginners, there's nothing wrong with starting on a hybrid bike (that's how I got started!). However, it's recommended to invest in a road bike. Although clip-on aerobars allow you to rest your elbows on pads to lower your body in a more aerodynamic, tucked, position, the road bike is not set in a position for you to be aerodynamic on the aerobars and ride efficienty in the drops and base bars.
Although an aluminum bike frame is durable, carbon is light, which makes for a smoother ride when on the road. Also, electrical shifting, while quite a pricey upgrade, allows you to change your gears with just a push of a button (electronically) instead of using conventional shift levers and mechanical cables. Not only is electronic shifting quick and precise but you can also shift better under a heavy load – like pedaling uphill or when standing out of the saddle.
For an extra upgrade, you may want to consider disc brakes (over rim breaks), which have more responsive and stronger braking power and control, especially in wet conditions. Regardless of the bike you choose, you need to understand the inner workings of your bike and take care of it. A clean bike is a happy machine.
To learn more: Athlete to Triathlete
You may have noticed that a triathlon bike looks very different than a traditional road or hybrid bicycle. The major difference is the geometry of the frame and handlebar set-up. A road bike is typically light, stiff, and responsive. Equipped with drop bars, this allows you to make use of multiple hand positions, which makes for more comfortable climbing and descending. Easy to handle, a road bike also makes it fun to enjoy a casual ride and to constantly work on your bike-handling skills.
A triathlon bike puts you in a more compact, forward, aerodynamic position, lessening drag and letting you apply more direct transfer of power to the crank. This position also lessens the load on your quadriceps to ensure more efficient running off the bike. Built for speed in a straight line, a triathlon bike handles very differently than a road bike. It’s not uncommon for beginner triathletes to feel unstable on a tri-bike compared to a road bike.
Purchasing a bike is a big investment, but your first bike likely won’t be your one-and-only forever bike. Buying from your local bike/triathlon store will help you find the right bike size for your body and budget. Plus, a new bike comes with a warranty and may even come with a service-package from your local bike store (LBS).
For beginners, there's nothing wrong with starting on a hybrid bike (that's how I got started!). However, it's recommended to invest in a road bike. Although clip-on aerobars allow you to rest your elbows on pads to lower your body in a more aerodynamic, tucked, position, the road bike is not set in a position for you to be aerodynamic on the aerobars and ride efficienty in the drops and base bars.
Although an aluminum bike frame is durable, carbon is light, which makes for a smoother ride when on the road. Also, electrical shifting, while quite a pricey upgrade, allows you to change your gears with just a push of a button (electronically) instead of using conventional shift levers and mechanical cables. Not only is electronic shifting quick and precise but you can also shift better under a heavy load – like pedaling uphill or when standing out of the saddle.
For an extra upgrade, you may want to consider disc brakes (over rim breaks), which have more responsive and stronger braking power and control, especially in wet conditions. Regardless of the bike you choose, you need to understand the inner workings of your bike and take care of it. A clean bike is a happy machine.
To learn more: Athlete to Triathlete