Castle Triathlon have already given soom inspirational oomph for your run training, ditto for swimming and brick training sessions. Which leaves the bike leg… Read on for top tips from Andrea Whitcombe, former elite triathlete, Olympian and senior coach with the leading triathlon coaching company thetrilife.com
The bike section of a triathlon is the longest part and therefore the easiest to knock time off. However, this doesn’t have to mean riding more and more miles. Good bike skills can help you reduce your bike time by minutes.
The following tips can help to minimise the effect of cycling on your running and reduce your bike time:
1. When cornering, make sure your weight is on the outside foot (the leg that is the down position) for better balance. Look where you are planning to exit. Try not to brake on the corner, brake before it. Use your drop handle bar position rather than the hoods for greater control of the bike.
2. When descending, make sure your weight is centred over the bike for a safer descent. Always look where you are going and not at the floor. Feather the brakes instead of slamming them on. This means to gently squeeze them in 2-3 second pulses. As with cornering, ride in your drop handle bar position.
3. Selecting the right gears is important if it’s an undulating course. It is always best to change gear early rather than leave it too late. Shift the gears in anticipation of the climb, not once you’ve already started the climb. Keep pedalling while you change gears so that you maintain momentum. The aim is to keep your effort as constant as possible.
As always the more practice you do, the more confident and skilful you will be.
When it comes to putting theory into practice, Wiggle knows that a great selection of kit makes life a whole lot easier. With fast delivery, you can also order early in the week and be racing by the weekend! Which can only mean one things… it’s time for Wiggle fans everywhere to go and dominate triathlon finish podiums!