COACH
LARA SAYS:
The bike portion of a triathlon: many tri-newbies may think
to themselves
”that’s easy, anyone can ride a bike”.
Well, those of us who have been racing for a while know that
the bike leg of a triathlon can be quite challenging. To
ride fast and efficient with enough left in the tank for
your run is no easy feat. It takes consistent training and
mental focus. Lance Armstrong didn’t win 7 Tour de
France titles by sitting on the couch.
While it’s unlikely that any of us will be winning
the Tour any time soon, that doesn’t mean we can’t
work on our cycling endurance, speed and power. Once again,
make sure your bike fits properly, has recently had a tune-up
and is in good condition. Also, be sure to always wear your
helmet while riding outdoors, not only will it protect your
head in case of a fall but it’s mandatory for your
race, so you might as well get used to wearing it now. If
your busy schedule keeps you from riding on the road during
daylight hours, a spin bike or trainer are both great ways
to get in quality rides in a short period of time. Riding
indoors also has the advantage of allowing you to work on
your pedaling technique without worrying about cars, stoplights,
potholes, etc. Below are a few tips to help you sharpen those
cycling skills: |
Pedaling
technique – good technique
will not only make you faster but more efficient.
The more efficient you are, the more likely you’ll
be able to get off that bike and have a strong
run. Visualize your pedal stroke as a clock. During
the power portion, from 12:00-6:00, focus on pressing
your leg forward and down, as if you were trying
to stretch the right side of your clock to create
an ellipse shape. This allows you to engage the
muscles of your hips and quadriceps. On the recovery
portion of the pedal stroke, from 6:00-9:00, think
about raising your knees towards your chest as
you pull back and up. Make sure you keep your heels
down while pedaling. You’re more likely to
utilize all the muscles of the hip/thigh rather
than just your quads this way.
Upper
body movement – LIMIT
the movement in your upper body. You should
keep your neck, shoulders, arms and fingers
relaxed. Resist the temptation to rock
from side to side. Excessive upper body
movement wastes energy, therefore less
power is transferred to your pedals. Keep
that core stable and channel that power
directly to those pedals.
Single
Leg Drills – Boring as they
may seem, isolated leg drills can be very useful for improving
your pedaling technique. Whichever your weaker side, right
or left, your pedaling won’t be as efficient. Practicing
single leg drills will help. Do these indoors on a spin
bike or a trainer using an easy gear. Start by pedaling
with only one leg for 20-30 seconds, then both legs for
30 seconds, then switch to the opposite side. Repeat this
sequence anywhere from 3-6 times, eventually working up
to 1-minute on each leg. |
|
Shifting
Gears – How do you know
what gear to be in and when? That’s best
learned by having a bike computer with a cadence
function and practicing out on the road. Generally
speaking, you don’t want to drop below 60
rpms (revolutions per minute) when you’re
climbing. On the other hand, if you’re riding
at greater than 120 rpms on a flat road, you might
want to switch into a higher (harder) gear. Depending
on your fitness level, shoot for a cadence anywhere
between 80 -110 rpms.
Speed & Strength – Once
you have a good cycling base, it’s time to work on
your speed and strength. When training for speed on a flat
stretch of road, try pedaling at a high cadence in a relatively
easy gear for anywhere from 30 seconds to 2 minutes (make
sure your rear-end isn’t bouncing in your seat. If
it is, you need to switch to a harder gear). For strength,
take a ride on a hilly course or simulate hills on your
trainer by shifting to a higher gear and riding at a slower
cadence (60-75 rpms).
Now get on that bike and go!
-Coach
Lara |
