BUILD BIKE STRENGTH THIS WIN­TER

You may not want to hear it, but now’s the time to hit the hills and build some se­ri­ous strength

220 Triathlon Magazine - - CONTENTS - MATT BOT­TRILL

With the win­ter months now kick­ing in, it’s a great time to re­view your 2017 sea­son. Make a list of all your strength and weak­nesses, and the ar­eas you feel you need to im­prove to make your­self a bet­ter rider in 2018.

The key to suc­cess­ful train­ing isn’t just go­ing through the mo­tions, but es­tab­lish­ing a struc­ture with a list of goals and then work­ing back from these. Find the events you want to race and then look at their de­mands. That’s how you’ll make the big­gest per­for­mance gains for 2018.

A great ses­sion to im­prove bike strength is hill reps. For this, you should train in your race po­si­tion. So, if you have a tri bike, the idea is you ride in time-trial po­si­tion while seated. This way you’re go­ing to ac­ti­vate all the mus­cles you need to see im­prove­ments, es­pe­cially your core glutes and ham­strings.

I’d in­tro­duce one key strength ses­sion per week. If you don’t have a climb, you can al­ways use the turbo or a flat road, but use cadence to al­ter­nate the changes in pace.

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