If you’re a triathlete, biking is a key part of your training. It’s also the leg that can make or break your race. To make sure you’re ready to go on race day, it’s important to work on your bike speed.
Here are some tips that can help you get faster on the bike:
Bike
- Invest in a tri bike – A tri bike is designed specifically for triathlons and offers greater aerodynamic efficiency and increased power transfer.
- Bike Handling Skills – Developing bike handling skills will help you tackle tricky terrains, such as tight corners or areas with poor road conditions. Plus, it’ll make you a safer rider in the long run.
- Bike Weight – Lightweight bikes can help you gain speed, so make sure to keep track of your bike’s weight and upgrade when necessary.
- Pedal Cadence — Up your pedal cadence to increase power output and improve bike handling skills. Working on pedaling with higher RPMs by using a bike-riding helps you reach peak performance, it’s essential to focus on speed and agility with bike-specific workouts.
- Power Meter or Smart Trainer– Invest in a power meter or a smart trainer so you can measure exactly how much effort is going into each workout. This way, you’ll be able to track your progress and adjust your workouts accordingly.
Workouts
- Hill Workouts – Doing hill sprints and intervals can help build your strength, power, and endurance. Plus, they are a great way to add variety to your workouts.
- Interval Training– Mix interval workouts into your regular training routine to build your speed, power, and endurance.
- Ride Aero — Improve your aerodynamics by using proper riding position and equipment such as aero handlebars and a well-fitted helmet.
- Strength Training — Build strength and power by incorporating specific strength training exercises and hill repeats into your routine.
- Don’t go all out — Focus on steady, consistent pacing instead of going all-out at the start of a ride.
- Stick to the training plan — Stay consistent and stick to your training plan, gradually increasing intensity and duration over time.
Bike Maintenance
- Make sure cleats are properly placed — Improve your pedal efficiency by using proper cleat placement and adjusting the position of your saddle.
- Bike Fit — Get your bike fit professionally to ensure that you are comfortable and efficient on the bike.
- Maintain your bike — Regularly maintain and service your bike to ensure that it is functioning at its best.
Other Things to Do
- Mental toughness — Work on your mental toughness by practicing positive self-talk and visualization techniques.
- Eat and Rest — Get adequate rest and nutrition to support your training efforts.
By focusing on these tips, you will be able to take your biking performance to the next level. Keep it up and you’ll be smashing PRs in no time! Good luck!
