BIKE

Beat draft packs, tackle short ramps and escape the bunch by adding an extra gear to your riding

Even on the flattest, straightest and wind-free bike course, you need to accept that you’ll never ride a 100%, even-paced effort. Unless you’re willing to sit in-line and ride at the pace of the racers in front of you, you’ll need to be able to accelerate, move through the rider ahead’s draft zone and settle back into your race pace. In big races, you’ll also have to pass multiple riders, which means a sustained, hard effort. Away from drag-strip courses and back to the reality of most UK triathlons, along with overtakes you’ll have to deal with sustained climbs, short ramps and wind.

The speed solution? Well, the fastest way to pace is not to ride at an even effort. You should go harder when it’s tough and you’re going slow – on climbs or into the wind – and back off a little on descents and when the wind’s on your back.

In short, you need to develop the ability to ride at race pace, go hard, recover at race pace and repeat. Here’s how…