Ironman and Triathlon Bike Tips

The bike section takes up 50% of the time taken in a triathlon. Correct bike fit training and technique can reduce your time considerably.
The down side is that cycling training does take up a lot of time.

It is not as technical as swimming but constant training to improve efficiency climbing and cornering save considerable energy and time.

The better you are the more energy you have for the run. Lightweight moving components like wheels and aerodynamics all save you time.

Resistance is your toughest competitor in a non-drafting triathlon. Making you powerful comfortable but aero is an important balance and valuable time spent.

Aim to build up flat time trial speed into an endurance ride. Four to six five minute hard efforts at a low cadence of 55-65 revs per minute.
Working on a complete round revolution. When building endurance only take a quarter of the time taken (i.e. 6 minutes hard 1.5 minutes recovery).
If recovery time is not enough because your breathing and heart rate are still high you are working a little too hard.

Learn to be efficient on the bike while eating and drinking, aim to maintain pace and not slowing down, you can then expend a lot less energy.
Special needs bag fill it with some treats to help you on your way. Pack a few extra bars or gels you may be craving for something.
Avoid not drinking enough otherwise you will not be able to empty fluids from your stomach.

The wind moves the following way when a cyclist is in the time trial position.

When going fast down hill clamp your knees against the cross bar for stability.
Level your pedals so you can shift your weight to steer safely.

25% of the wind goes over the shoulders and down the riders back.
75% of the air goes up over the hands along and thru the arms across the chest and passes by each side of the hips.
At fast speeds over 35 mph down hill stop pedaling as air resistance increases hugely with small amounts of speed keep both feet still.
Aerodynamics- An aero helmet can increase your speed by 400m per hour.

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