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