Unlike running or swimming, training for the bike portion of a triathlon requires a lot more than a pair of running shoes or swimsuit. Your equipment will play an enormous role and should be the right fit for your needs. Bike training should start slowly and build gradually as race day approaches.
Significance
The bike portion of a triathlon is perhaps the most equipment-intensive. Because it falls in between the swimming and running segments, it can also be the most difficult portion to train for. As a result, the bike and its accompanying gear are significant acquisitions. Triathletes endeavor to obtain a well-fitted bike that also meets USA Triathlon specifications. Many bike shops offer professional advice on getting a bike fit to a rider's measurements and preferences.
Types
Triathlon bike training can generally be broken down into a handful of stages. The first stage is considered the "ramping-up" period, consisting mainly of once-a-week rides for an hour or so to acclimate to the the bike. More advanced triathletes train with groups of cyclists to get experience around other riders. Speed training and interval work are additionally important to building stamina and the muscle groups necessary to the triathlon's bicycle competition.
Function
Speed training is particularly beneficial to utilizing both explosive speed and sustaining a pace throughout the course of a race. Short intervals of 45 to 90 seconds require a rider to pedal at full intensity and then back down to a comfortable pace. Triathletes often repeat intervals up to 10 times throughout the course of a training session to develop speed. Longer intervals, meanwhile, build stamina to sustain a certain speed over distance. A triathlete's quadriceps, hamstrings, calves, and gluteus muscles are the primary engines for powering the bike forward. Riders work to develop these muscles throughout their training while focusing on keeping their ankles and hips stable. As such, spin technique is an important part of triathlon bike training, and ensures a fluid pedaling motion that maximizes efficiency.
Features
Triathlon bike training requires a working knowledge of bike mechanics. Basic maintenance skills are critical when training; tire problems feature prominently in training. Triathletes often incorporate tire-changing into their regular training regimens in order to efficiently swap a flat out on race day. Other maintenance techniques include cover tire and rim inspection, chain cleaning and oiling, handlebar stability and brake pad condition.
Considerations
Communication is key in triathlon bike training since riders often train in groups. Riders use verbal signals to indicate their position relative to nearby triathletes. Likewise, lead riders often point out potential hazards or obstacles to inform those following up. Since groups typically train in a single-file line, a rider is obligated to verbally announce a course deviation to prevent a potential pile-up.
References
- Tri-eCoach: Triathlon Bike Training
- Trifuel: A Beginners Guide to Cycling for Triathlon
- "Triathlon Revolution: Training, Technique, and Inspiration"; Terri Schneider; 2008
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