FREE SPEED
TO COMPLEMENT YOUR EIGHT- WEEK PLAN, LEARN HOW TO DESCEND FAST WITHOUT SACRIFICING SAFETY
Many words are written about ascending but little attention’s paid to descending, which is a shame as it’s free speed. But where do you start? Well, according to bike-fitter John Dennis, it’s all about a good, balanced position. “This means you haven’t loaded your weight over the front or rear,” he says. “In turn, this should also lead you into a nice, sustainable position on the drops.”
This is key. Not only does nestling into your drops improve your aerodynamic profile – vital when you consider the human body’s responsible for up to 80% of drag on a bike – it also give you greater control.
HANDLE LIKE A PRO
Also, look for a wider grip. This improves your handling, which is vital at high speeds in case of emergencies like a rider cutting across you. Yes, you can use the hoods if you prefer but the narrower the grip, the less control, so definitely don’t grip the tops. Your elbows should naturally tuck into your sides, lowering your chin toward the bar. For many triathletes, who spend their entire time on the hoods, this may feel unnatural at first, but don’t let that tense you up. It might fight your natural instinct but you must relax; tightness affects your entire body through to gripping the bars like a vice, which hampers control and can lead to accidents.
Relaxing at 40mph-plus is built through practice – and a light grip – and where joining a triathlon club pays off. The athletes will guide you on all the hills in the area. You should then choose a shallower one to begin with, riding it once – ideally twice – a week for a couple of weeks. Then find a steeper hill and do the same, before your confidence grows and descending becomes secondnature. If you don’t fancy joining a club just yet, Google Maps is useful for seeking out potential hills to practise on.
Of course, there are further on-the-fly techniques that keep you relaxed. Looking forward at where you want to ride – not down or around – for instance. You should sight 50-100m in front of you. Not only will this spot any potholes before they spot you, but your body tends to follow your eyes. You’ll also feel more relaxed if you keep your pedals level. This is because it improves your sense of balance at speed.
SMOOTH CORNERING
Though not as common in the UK, cornering at significant speeds is vital at hairpinpacked European races like the Alpe d’Huez Tri. Like all corners, ideally enter wide and cut the apex, keeping down on the drops, though moving your inside pedal from level to the 12 o’clock position for greater turning control. And if you can’t see round the corner, just make sure you feather the brakes before.
If you’re racing a triathlon or Ironman that’s peppered with hills, it’s useful to recce the course or examine the course profile. Armed with the distance and gradient of the steepest hill, you can then find a similar slope near you to practise on beforehand.
If you do have the misfortune to hit tarmac, the simple answer’s to ignore the nerves and get back in the saddle. Sadly, the mind doesn’t always work like that. “Going out with a stronger rider and following them downhill – a few bike lengths apart – helps to rebuild confidence,” says triathlete and sports psychologist Dr Vic Thompson. “Get them to back off to begin with before going gradually quicker and quicker. You’ll soon wring more out of each hill and return to form.”
Like all rides, ensure your gear’s in good working order – especially the brakes – and avoid loose-fitting clothing as the flapping and noise can cause distraction.