Category Archives for "Bike Training"

Bike Workouts for Training for Triathlon

Training for Triathlon: Bike Workouts

“Training for triathlon? Then you must check these bike workouts. Read more now!”

Bike Workouts for Training for Triathlon

Early spring is when you should get more specific with your sessions. You will be getting a little stale with long steady miles and the turbo trainer, so now is the time to speed up your riding.

Introducing some faster pace work into your training now will make the transition to racing later on a whole lot easier. The lighter and hopefully warmer evenings are perfect for short, snappy training sessions that will boost your fitness levels and won’t leave you too fatigued. Using your time on the bike wisely makes sense, leaving you more time to swim and run.

Most of us don’t have much free time after work, maybe an hour at most, but that’s still plenty. British Cycling lead coach, Chris Furber, thinks an hour is a perfect window of time. “The human body is designed to walk and run, so is neurologically and physiologically set up for those movement patterns. You can condition your body to follow a cycling movement pattern just by getting out on your bike regularly. If you stop cycling for too many days your body will quickly return to its normal walking state.”

MONDAY: THE HOUR OF POWER
Aim: To build strength and power
Tip: Try to hold your pace for the duration of the efforts. If you fade too much, try starting a little slower
Warm up:
• 15 minutes in a small gear, gradually bringing your heart rate up
Main set:
• 3×2 minutes hard and controlled, in a big gear + 90 seconds rests
• 4 minutes easy spinning
• 3×1 minute hard and controlled, in a big gear + 60 seconds rests
• 4 minutes easy spinning
• 3x30secs at maximum effort + 30 seconds rests
Warm down:
• 15 minutes in a small gear, gradually bringing your heart rate down

WEDNESDAY: SPIN TO WIN
Aim: A low load session designed to create pedaling efficiency
Tip: Pedal in circles, and don’t bounce in the saddle
Equipment A cycle computer that measures cadence
Warm up:
• 15 minutes in a small gear
Main set:
High/low cadence efforts
• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)
• 10 mins easy riding
• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)
Warm down:
•15 minutes in a small gear
More at Triathlon Cycling: One-Hour Workouts

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Training for Triathlon

Training for Triathlon: Must Read Bike Tips

“Training for Triathlon? Here are some important bike tips for you. Read them below!”

Training for Triathlon

Training for Triathlon Bike Tips

If you are quite new to the world of road-biking it wouldn’t hurt to learn a little about bike terminology that perhaps you are not familiar with.

This way when you are discussing your triathlon bike training and racing with other triathletes you will have a better understanding of what is being discussed.

FINDING THE RIGHT BIKE FOR “YOU”

It can be very confusing trying to find that perfect triathlon bike for “you”.

Before the very first day of triathlon bike training begins there is one thing that is vitally important to keep in mind. Just how much you get from your training and how well you will perform on competition day regardless of the length of the triathlon you are entered in can be determined by how well your bike fits you.

BE SURE YOUR BIKE FITS YOU!

One of the most important triathlon bike training tips to keep in mind is that if you are really stretched out at the bottom of the pedal stroke, your bike is most likely not set up properly. The same thing applies if you are all scrunched up and are not extending your legs far enough. Something as simple as raising or lowering the bike seat can make a huge difference to your pedal stroke.

Just be sure that an experienced bike expert fits you to your bike. It’s important to make use of the big muscle groups and a proper bike fit will help this become a reality and ultimately will make your triathlon bike training much more productive and enjoyable. You’ll find that Triathlon bike training involves much more than biking itself. Something as simple as having the bike set up properly will make your transition into the run a lot less painful.Don’t underestimate the value of proper bike-fit.

DON’T OVER-DO THE DISTANCE TRAINING

When it comes to actually getting out on the road and beginning triathlon bike training, many novice Ironmen have the wrong idea. You don’t have to go out and cycle hundreds and hundreds of miles. Maybe one day if you decide to really go for it and try and place in your age group or turn professional you might want to look at more intensive training, however for your first attempt at an Ironman your goal should be to have an enjoyable experience.

You’re not going out to set a new record for the bike split. You want to FINISH this thing and gear your triathlon bike training with that in mind!

I would recommend doing one 6-8 hour ride about 8 weeks from Ironman day. Go out with a couple of people. Pack lots of food and water and plan to be gone for the day. Don’t worry about how MANY miles. All you are doing is getting an idea of what it will be like to be on the bike and in the saddle for an extended period of time.

For the rest of the triathlon bike training year, try and bike 3 or 4 times a week. You can do 1 or 2 of those rides on a wind-trainer or at a gym on one of their exercise bikes. As your season progresses, try and plan for one longer ride of 2 or 3 hours once a week.

Don’t worry about how many miles. Pay more attention to actual time on the bike and finding a cadence and speed that you’re comfortable with. I strongly recommend heart-monitor use on the bike.(see section on heart-monitor training). Try and stay at or below your target heart rate and your fitness level will continue to improve over time.

TRY DIFFERENT SUPPLEMENTS IN TRAINING TO SEE WHAT WORKS BEST

Be sure to try different liquid supplements and different types of solid nourishment until you find what agrees with you and then go with it on race day. Remember that proper nourishment is an important part of your triathlon bike training.

I would recommend getting used to one of the many gel products available on the market because they are handy in the event you need a quick pick-up in your energy levels during your training or racing.

They are convenient to carry due to their small size and often are available at bike aid stations as well. Just remember that they are basically a “simple” carbohydrate and you should also include a more complex carbohydrate –like a whole wheat bagel for instance–as part of your nutrition choice. More at Suggestions and triathlon bike training tips

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First Major Decision as a Triathlete: Choosing Your First Bike

“Choosing your first bike can be an extremely overwhelming process. Today, the choices are rather numerous and several factors must be considered before you make a final decision. What are they? Find out below!”

Choosing Your First Bike

Getting your first road bike is one of the biggest steps that you can take to enhance your enjoyment and performance when cycling.

How much should I spend? What material is the best? Who makes the best bike? Should I buy a triathlon bike or road bike? What size bike should I be considering?

First of all, you must decide just how committed to the sport of triathlon you really are.

If you are in the “just giving it a TRI” stage, than I suggest you look for a used road bike. ( i.e., classifieds, tri mags, Internet etc. ) and do not spend more than a few hundred bucks.  My first bike was a steel Giant for which I paid $200.  I spent a year racing and training on that bike and she performed just fine. If you do purchase a used road bike you can always buy the necessary components to convert her to a tri bike such as a forward seat post and aerobars.

If you wish to purchase something new, you will have to spend some money.  Fortunately, today, you really cannot go wrong with the quality of bike made. The bottom line is… how much do you want to spend?

Remember when choosing your first bike that most of your bikes today, “tri-bikes” as well as “road bikes”, fall within a  $1000-$4000 range (complete bike) depending on materials, brand name, and even year manufactured.

A very popular material used in the construction of bicycles today is Carbon fiber.  Typically, carbon fiber bikes are very light and very stiff.  Not only are these bikes light and stiff, most are designed aerodynamically.  One small problem though, the price of these bikes can be rather hard on the wallet falling somewhere between the $2500-$4000 range…ouch!

Aluminum is another popular material used in bicycle manufacturing. An aluminum bike is stiff and rigid but cheaper in price than carbon fiber.

And then there are the Titanium built bikes. Titanium is a light, very durable alloy, and more flexible than aluminum…It is also pretty darn expensive. These bikes can cost as much as $4000. But you may find some closeout specials for around $1000.

You can check out this video for professional advice on choosing your first bike for your Ironman triathlon.

So, are you overwhelmed yet?

Well, now that you have seen some of the choices and some of the costs involved, the best advice I can give regarding saving some money on a “new” bike is to look for a clearance model from the previous year or two.  And do some research. Check you’re your local bike shop to find out if there are any clearance models available. And compare it to the prices of the same models at the larger nationwide retailers (online as well). The larger the bike shop, the greater the amount of product in stock and the larger the amount of product, the greater the need to unload last years models. And it is these larger shops where you can really pick up a good deal.

The next thing to consider when choosing your first bike is your size and weight.  If you are a bigger guy, you will find that the ultra light bikes will not hold up as well.  Nor will the ultra light components.

Combine your size with your geographic location and you have a whole new set of considerations.  If you live in a hilly or mountainous region, you will be putting a good deal of torque on you frame/components while climbing.  The larger the body, the sturdier the equipment needed.

The next step in choosing a bike will be deciding on the type of ride to purchase…a Tri bike or Road bike? You will find a break down and description of both in Part II of this series appropriately titled, What Should I Buy, A Road Bike or a Tri Bike?

And finally, once you have narrowed your choices down, make sure you are properly fit for the bike you wish to purchase.  You may find the bike you think you want, may not be the best bike for your body type, height, etc.  In fact, before you even decide on a particular manufacturer, you should be properly fit. Every bike is designed differently and a proper fit will not only insure an efficient and powerful ride but will also eliminate a lot of endless searching…. More at Choosing Your First Bicycle… New or Used?

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