Getting better on the bike - Triathlon Week

garyzakutney · 06-22-2005, 08:38 PM

I just recently completed my first (sprint) triathlon an I am hooked!. I felt my time was good, but I want my bike to get better. I am a strong swimmer, but what can I do to get my bike time down. I have another triathlon coming up in 8 weeks, and it is a longer distance on the bike. The first one was hilly and this one is going to be flat, but there will be alot of wind.

Any help is greatly appreciated!
Thanks

sfricks · 06-23-2005, 08:43 AM

8 weeks is barely enough to see a dramatic improvement as a result of strength training. I suggest that you focus on technique and maybe optimum bike fit. There are some GREAT articles on this forum that have helped me tremendously. Research "dead leg" drills and cadence for putting the most efficient power on the road. Good luck!

crazylegs · 06-25-2005, 08:43 AM

I agree with sfricks that to see any dramatic improvements you need to allow yourself about 16 weeks. There are some things you can work on in the meantime. The first thing to do is just to get out there and log "quality" miles, lots of miles. Since the course will be flat, you'll want to practice your spinning technique. Practice maintaining a high cadence (85-95) for an extended length of time. I'm sure you'll be fine, just don't put too much pressure on yourself by expecting too much. Sounds like you had fun in your first tri - so that should be the goal again this time.

garyzakutney · 06-26-2005, 07:38 PM

I appreciate all the help. I went for 30 miles this weekend, and it was tough. We averaged 18.5 MPH. My computer does not have RPM, so all I can do is keep the average speed. Thanks again

Smartt/RST · 09-08-2005, 10:11 AM

Quote:

Originally Posted by garyzakutney

I just recently completed my first (sprint) triathlon an I am hooked!. I felt my time was good, but I want my bike to get better. I am a strong swimmer, but what can I do to get my bike time down. I have another triathlon coming up in 8 weeks, and it is a longer distance on the bike. The first one was hilly and this one is going to be flat, but there will be alot of wind.

Any help is greatly appreciated!
Thanks

I'm way after the fact, but in case someone is reading the older threads...
1. Do triathlon specific training: like with any endurance sport, get in overdistance, speed and recovery training that are relative to your event - forget about cross-training, weights, etc.
2. If the bike is your weakness, schedule in a couple extra training days on the bike relative to your stronger sports.
3. Do your riding on flat roads as much as possible.
4. Build your fitness in a slow, progressive manner with reduced training in the week before the event. The other way to look at this is to say, don't kill yourself in an attempt to make some remarkable gain in fitness in the short time you have available.