This is our second installment in our series highlighting each aspect of triathlon. This month we're all about cycling.  (I can hear you all sighing in relief that I'm not talking about swimming this month). CYCLING: typically this is thought of as the part of the race where you can gain or lose the most time because it's the longest part of a triathlon. However, training for the bike portion of a triathlon is different than training to simply ride your bike. There's that whole thing about running AFTER you get off the bike in a triathlon...sometimes a 5k, sometimes a 10k, and sometimes a whole marathon. To be successful in triathlon you need to train yourself to hop off the bike and be ready to put one foot in front of the other (over and over again). How does one train to be all you can be on the bike?

1. Practice pedal mechanics -- Some might think Grease is the word, but here we know that Efficiency is the word when it come to triathlon. To become more efficient on the bike (hint - using less energy to go the same distance) you need to have a smooth pedal stroke and a high cadence. Does that sound Greek to you? --unless of course you are Greek, then clearly you know it's not another language, but I digress. A smooth, even pedal stroke refers to even pressure throughout the circular pedal stroke, NOT mashing your pedals down and up. It's a circular motion. Imagine a clock face with your foot kicking out and pulling back to complete the points around the clock. In addition, you want to keep your legs pumping at a fast cadence (meaning the number of revolutions per minute--as in times your foot makes a circle, NOT a forcible overthrow of a government or social order in favor of a new system--nothing political here at BSE). A cadence between 90-100 is preferable.

2. Bike handling skills: If you are interested in triathlon, then you know how to keep a bike upright and stop. That's all you need to know right? My guess is that by now you know I'm going to answer 'NO" to that question. Skilled bike handling ability will help make you faster in the a race AND help prevent crashes. Skillful braking and cornering two things you're going to want to focus on. In terms of braking, you should shift your weight toward the back of your seat and 'feather' your brakes. Feathering your breaks refers to getting a feel for your breaks so you don't clamp down too much each time you need to slow down. Braking suddenly not only can cause you to crash but anyone following closely behind you. .  

3. Practice running off the bike: Noodles! Time to eat? No. I'm referring to the feeling you get in your legs after you get off the bike and try to run. Typically your legs feel like rubber and it's really hard to walk let alone run. The secret to getting rid of this feeling? Practice, practice, practice. Throw in at least one "brick" or "transition run" after a bike workout a week. It can be as short as 5- 10 minutes of running, but the key is to run as soon as you can after the bike. Run first, reheat your leftover noodle-bowl AFTER you get back:)

That's it for now. Is that all the possible information you need to train for a triathlon? No, but... 'dems the skillz to help you train for your best triathlon yet!' BUT if you really want to race you're best triathlon yet, sign up for one of our Tri Training programs starting in June.