NAIL THE LONG BIKE

There’s more to the bike than simply pedalling! The key to a quicker iron distance could lie in your posture and cadence – and beware the bent banana

Increase pedal cadence Consider elevating your pedalling cadence to improve your run. Many triathletes adopt an RPM that’s too slow (i.e. in the high 70s). Why is this a problem? Slower cadences require more force per revolution than faster RPMs, so they recruit fast-twitch muscle fibres that burn through glycogen at a ferocious rate. By learning how to pedal at a faster cadence in the low-to-mid 90s, you’ll require less force per revolution, reduce the recruitment of glycogen-hogging fast-twitch fibres and preserve fuel... which will lead to a better run!

Relax in the wind Relax your grip on the bike, even when it’s windy. Tri bikes and wheels are aero head-on, but can act like sails in crosswinds. Triathletes often oversteer and over-grip in windy conditions, which creates unnecessary muscle tension in the back and shoulders and elevates energy-draining anxiety. Try to wiggle your fingers as if you’re typing on your handlebars, and continually monitor your grip to ensure that you’re not activating muscles that should be calm. Relax in the wind and let your bike flow!

Stand early and often Your lower back and hip flexors will be tight from the swim (and you’ll need them on the run!), so stand up early and often. Aero position on the bike is important, but standing on the pedals for 8-10secs every 10 minutes will engage a wider range of muscles and help keep you limber. This will work wonders for you later in the race.

Keep a long torso Visualise yourself staying ‘long in the midsection’ and don’t ride like a bent banana! Don’t hunch over your bars with a rounded back or, conversely, don’t ride with an arched or ‘lordotic’ low back. These two common (but non-functional) positions will compromise your performance by inhibiting your glutes and forcing your quads to take on most of the load (which you’ll pay for during the run). In training, practise drawing in your beltline muscle (called the transverse abdominus). Narrowing your waist is the trick; do so and your power will soar!

Drop your heels Your Achilles tendons have shortened during the swim, where your foot has been constantly flexed for an effective kick. Now on the bike, you need to stretch that lower leg in order to engage the calves and big gluteal muscles (which should be your major source of power). A pointed-toe pedal stroke cannot engage the glutes. Try dropping your heel slightly to attain a more horizontal foot position near the bottom of the pedal stroke and feel your power increase.