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Triathlon Magazine Canada - - Front Page -

T1 With Me­lanie Mc­quaid WHAT’S NEW ED­I­TO­RIAL TRAIN­ING From Pool to Pond

GEAR Swim Toys 29 Wet­suits 30 TRAIN­ING Master Your Bike Po­si­tion

GEAR Tri Bikes 34 Wheels 38 Power Meters 40 Aero Hel­mets 42 Tri Spe­cific Cy­cling Shoes TRAIN­ING Tempo Run­ning

GEAR Run­ning Shoes TRAIN­ING The Time-crunched Triath­lete 50 5 Rea­sons to Head to Ari­zona 52

GEAR Triathlon Ac­ces­sories 2017 NA­TIONAL RACE CAL­EN­DAR 64

READS The Hay­wire Heart TRI SCENE

PODIUM Girl Power An­dre Cheuk

WARM-UP SWIM BIKE RUN TRAN­SI­TION FIN­ISH LINE

The key to strong cy­cling is strength and ped­alling ef­fi­ciency. Both are crit­i­cal to im­prove your per­for­mance. Nowa­days many triath­letes are us­ing power to gauge their cy­cling per­for­mance, so be­ing able to im­prove your power num­bers has be­come a big goal.

There are a number of ped­alling drills that can help you de­velop an eco­nom­i­cal pedal stroke. Elim­i­nat­ing dead spots around the pedal stroke al­lows ath­letes to use the force ap­plied to the ped­als more ef­fec­tively.

Push­ing down on the ped­als ( the front of the pedal stroke). Pulling up ( the back of the cir­cle). “Scrape mud off the shoe” pulling back with the calf ( the bot­tom of the cir­cle). Up and kick a door ( over the top). Push­ing down while pulling up ( think­ing about two sides at once). Ped­alling one leg at a time ex­poses im­bal­ances and trains the hip flex­ors, so one-legged ped­alling ef­forts are very help­ful. Do­ing ped­alling drills in a big­ger gear (un­der a higher load) is eas­ier, so it is a good place to start, as it al­lows more feel around the pedal stroke. It takes a while to fig­ure out where you’re ap­ply­ing force, so slower, low ca­dence drills to start are more ef­fec­tive. Once you’ve mas­tered the drills you can start work­ing in an eas­ier gear at a higher ca­dence.

Ca­dence drills are another speed skill. Given that power is the func­tion of force and speed, higher ca­dences at a given amount of force re­sult in higher power. Ca­dence train­ing is crit­i­cal for ath­letes who com­pete in dis­ci­plines that re­quire high power ef­forts like draft le­gal and cross triathlon. But ca­dence drills are ben­e­fi­cial for other triath­letes, too, as they im­prove ped­alling econ­omy.

Per­form­ing all your skill de­vel­op­ment work on rollers, rather than a trainer, is more ef­fec­tive, too. Balanc­ing the up­per body on the bike while per­form­ing the drills re­quires the sta­bi­liz­ing mus­cles to fire. This co- or­di­na­tion helps in­grain the tech­nique. You can also see any in­ef­fi­cien­cies in your up­per body when rid­ing on rollers, whether it is rock­ing from side to side or bounc­ing up and down. A quiet up­per body is im­por­tant to ped­alling econ­omy. Strength to cre­ate force is built in the weight room, rid­ing hills and push­ing big gears. Cy­cling- spe­cific strength work in the gym should be short and sim­ple. Train the pri­mary cy­cling mus­cle groups two to three times per week. Th­ese ex­er­cises tar­get those mus­cles – per­form them with your own body weight to start. You can in­crease the chal­lenge by hold­ing dumb­bells. Sin­gle leg squats Sin­gle leg step ups Sin­gle leg split squats with rear leg on a block or ball Do two to three sets of 10 of each of th­ese ex­er­cises to strengthen the main ped­alling mus­cles. (Sta­bi­liz­ing mus­cles are strength­ened, too, when you bal­ance on one leg.)

Hills are a great way to build strength. Ride in the largest gear pos­si­ble at a very low ca­dence (40 to 50 rpm). Hill work­outs for strength are the equiv­a­lent of mul­ti­ple leg press rep­e­ti­tions, only on a bike. With this type of work, speed is ir­rel­e­vant.

Overgear work is a sim­i­lar type of re­sis­tance train­ing. The only dif­fer­ence is it can be per­formed over flat ter­rain. Shift­ing to very hard gears (53 x 13 or 14) and rid­ing a sim­i­lar ca­dence of 40 to 50 rpm cre­ates the re­sis­tance re­quired for strength work on flat ter­rain.

Com­plet­ing six to eight weeks of strength and skills train­ing is a great way to lay the ground­work for a strong sea­son. The only dan­ger with low ca­dence strength work is the loss of leg speed, so keep­ing up with some high ca­dence drills is an im­por­tant part of your train­ing reg­i­men.

Speedo Hy­dro Vol­ley

For those times you want a bit more ca­sual swim suit, but want the per­for­mance qual­i­ties you’re used to in your train­ing swimwear, Speedo’s Hy­dro Vol­ley short might be the an­swer. Made with En­durance Lite fab­ric that keeps its body-hug­ging shape de­spite all the rigours of chem­i­cal-filled pools.

Clif Bloks En­ergy Chews

Find­ing the per­fect en­ergy food source for a longer triathlon is never easy. When you’re push­ing hard, it can be hard to di­gest a bar, but it’s hard to get enough calo­ries from drinks alone. The or­ganic Clif Bloks En­ergy Chews are the an­swer for many peo­ple – they taste so good and are so easy to get down that you might have to stop your­self from eat­ing too many. (Or just eat­ing them when you’re not train­ing.) They con­tain a com­bi­na­tion of car­bo­hy­drates and elec­trolytes to help you get through your next long effort.

Th­ese or­ganic chews come in 35-calo­rie cubes, so it’s re­ally easy to track just how many calo­ries you’re tak­ing in. For those who, like us, find our mouths feel­ing like they’re sug­ared out by the end of a long bike or brick ses­sion, the new Salted Wa­ter­melon Flavour is a wel­come re­lief. It also has some ex­tra sodium, too, to help ward off cramps and other is­sues. Avail­able in nine dif­fer­ent flavours, you’re likely to find one that will suit your palate. Those look­ing for a bit of a caf­feine hit to­wards the end of their race might want to check out the Trop­i­cal Punch flavour with caf­feine.

Skill de­vel­op­ment/ped­alling econ­omy 1. 2. 3. 4. 5. Strength de­vel­op­ment 1. 2. 3. $60 $2.59

Warm-up at 60 to 70 rpm, push­ing down with medium re­sis­tance easy effort at 90+ rpm 60 to 70 rpm, pulling up with medium re­sis­tance easy effort 40 to 50 rpm, mod­er­ately hard re­sis­tance hill effort 100+ rpm low re­sis­tance easy 90 rpm

RIGHT Step up ex­er­cise LEFT Split squat ex­er­cise

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