PUMP YOUR TIRES TRAIN YOUR CADENCE HAVE A PLAN

Triathlon Magazine Canada - - FEATURES -

Pump your tires to the rec­om­mended PSI (pounds per square inch) as in­di­cated on the tire. Rid­ing fully inf lated tires re­duces the rolling re­sis­tance of your wheels. It there­fore de­creases the to­tal amount of work you have to per­form to pro­pel your bike for­ward. Said dif­fer­ently, rid­ing fully in­flated tires re­quires less power from you than rid­ing on softer tires. run by re­duc­ing the to­tal amount of work per­formed on the bike. Stick to your nat­u­ral cadence. We each have our own com­fort zone with re­spect to cadence. Do not train at 80 rpm and race at 100 rpm. Train at the same cadence you race at. What should that cadence be? Re­fer to your per­for­mance data to see what av­er­age cadence you held dur­ing your triathlon races. The cadence might dif­fer across race dis­tances. If you have not yet raced, as­sume a nat­u­ral cadence of 85 to 95 rpm as a start. When you train, in­doors or out, do a whack of train­ing at that spe­cific race cadence. You will be less fa­tigued fin­ish­ing the bike and start­ing the run.

You know how your day is way more ef­fec­tive when you have a list of what to do and when to do it? Or how a trip to the gro­cery store is less stress­ful when you have a list in hand in­stead of just wing­ing it? The same phe­nom­e­non ap­plies to rac­ing. Mak­ing de­ci­sions is tir­ing, so you want to have a plan for what you want to do on the bike to re­duce the num­ber of de­ci­sions you have to make dur­ing the ride. Write out your nu­tri­tion plan, your hy­dra­tion plan and your pac­ing plan. Mem­o­rize them. Re­hearse them. Stick to them dur­ing race day. Cor­ral your thoughts by fo­cus­ing on the plan. Avoid dis­tract­ing and com­pet­ing thoughts. Avoid sec­ond-guess­ing.

As you get closer to race day, shift the fo­cus of your train­ing from im­prov­ing your fit­ness to im­prov­ing your ef­fi­ciency. Small changes can make big dif­fer­ences.

Adam John­ston is the owner of Wattsup Cy­cling. wattsup­cy­cling.ca

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