TRIATHLETE GUIDE: BIKING - TOP TIPS
The second stage of the triathlon is ahead: this time the bike part. Some competitors see it as the perfect time to improve their performance after a bad swim, while others see it as an opportunity to take the initiative. However, for all participants, this is another test of their
stamina and personality. What should be considered before starting cycling training and what mistakes should be avoided in order to save during the competition in strength and required time?
Training in the right position
Many triathlon enthusiasts train in a completely different body position than during competition. This is a huge mistake, which is checked very quickly in the course. The musculoskeletal system, especially the lumbar part of the spine, due to not getting used to
this specific position, will soon lead to discomfort and pain. Therefore, all intermittent training at home and outdoors should be performed at the time position mentioned above, which will replicate the race conditions and ensure the body adapts to the upcoming competition.
Necessary customization of bike and equipment
It is clear that the technical condition and all aspects related to the function of the bike play an important role as the physical and psychological fitness of the athlete. In the case of gears, the crank and its exact length are the most important elements. An exercise bike and a professional bike should not differ from each other in this parameter, because even small
deviations will affect the efficiency of the body's work, and, accordingly, the whole body. It is important to develop and train muscle memory in conditions as close as possible to those that will accompany you during the next hours of competition.
It is equally important to customize the bike according to your body, so that the placement of time during the result (and training) ensures maximum efficiency during the race. According to experienced experts and competitors, a correctly adjusted body position leads to a real improvement in speed (up to 3 km / h on the course!), which clearly shows an improvement in the previous training results, and greater opportunities for this. Good time during the competition.
Other equipment (such as a helmet or boots) should also be assigned to each competitor. The best solution would be to take advantage of the assistance of a coach and a bike fitting studio, whose experience will allow the equipment to be fully customized to the current capabilities of the athlete.
Bet on safety and train at home
In the case of interval training, using a trainer and working on the condition at home would be a much better solution. This will greatly increase safety (especially towards other road users) and minimize the risk of bruising. Especially when, during the time intervals, the
rider has to do his best (physically and mentally) and one moment of inattention is enough to lose rhythm and have a more or less serious accident. Therefore, cycling in the fresh air will be more useful in free exercises, for example, warm-up exercises.
An important role for nourishment and hydration
The cycling test, in contrast to the previous stage associated with swimming, gives the possibility of rehydration and replenishment of energy reserves, which decrease every minute by covering the following kilometers. Gels and water bottles with water or isotonic drinks are a true ally of any athlete, but as in other cases, nutrition requires the competitor to have an appropriate strategy.
Before the race, it is useful to analyze the track well to remember the turns and locations of the buffets. This will allow to correctly plan the necessary moments to provide the body
with the necessary energy, which will certainly save valuable time and reduce the risk of an unexpected decrease in strength. The best solution would be to drink regularly and consume these gels every 30 minutes or so, so that the intensely working muscles and nervous system have constant access to adequate energy resources.
The key to success: regular and strong pace
One of the most important aspects of getting a good result in a cycling event is maintaining optimum speed. Setting the speed ranges before the race and following them throughout the course will help maintain large reserves of power. An irregular pace in the form of deceleration and nervous acceleration will not be effective for the body: the competitor can
get short of breath more easily, cause muscle acidification and lose most of his strength than if he were pedaling regularly with full concentration. Especially since the competition is not over yet. In fact, the last running stage is waiting for you. The best is the enemy, so it is recommended that you keep calm and pedal at your own pace with the necessary reserve of energy.