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TRIATHLON TRAINING SCHOOL

Bike

Cycling- There are two different approaches to cycling. If you mostly race in triathlons that allow drafting, you don't need an extensive mileage base (aerobic endurance), but if you race in the old-fashion triathlons you need to put a greater emphasis on cycling because the bike leg is the longest leg of the race.

Although some great triathletes, such as, Thomas Hellriegel - one of the best cyclists in triathlon, have a relatively slow turnover, from a physiological point of view a fast RPM is the most economical.

Here are some tips.

DO:

- adjust your bike to maximize comfort and an aerodynamic position

- bike with an RPM inside the range of 85-105

- push your foot forward on the top of the spin

- push your foot backwards on the bottom of the spin

DO NOT:

- apply force only when the foot travels downwards

- excessively pull your feet up when it travels upward

- make your knees move other directions than vertical (laterally)

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