Beginner’s Guide to Triathlon - Cycling
Chapter 3: Cycling
Cycling is the second discipline in a triathlon, and it’s often the longest portion of the race. In this chapter, we’ll cover the basics of cycling technique, different types of cycling workouts, and how to train for outdoor cycling.
Cycling Technique
Proper cycling technique can help improve your speed and efficiency on the bike. The basic components of cycling technique include body position, pedaling technique, and gear selection.
Body Position: Your body position on the bike should be low and aerodynamic, with your hands on the handlebars and your elbows bent. Your back should be flat, and your weight should be evenly distributed between your hands and feet.
Pedaling Technique: Pedaling technique involves smoothly applying force to the pedals throughout the pedal stroke. The pedal stroke consists of four phases: the downstroke, the pullback, the upstroke, and the recovery.
Gear Selection: Selecting the right gear for the terrain and your fitness level is important for efficient cycling. Use lower gears for uphill climbs and higher gears for flat or downhill terrain. You think that would be common sense, right? ;)
Cycling Workouts
Cycling workouts can help improve your cycling fitness and prepare you for race day. Some common types of cycling workouts include:
Endurance rides: Longer, steady-state rides at a moderate pace to build endurance.
Interval training: Short, high-intensity efforts followed by periods of rest or low-intensity recovery.
Hill repeats: Repeated climbs up a hill to improve strength and endurance.
Outdoor Cycling
Training for outdoor cycling involves more than just cycling workouts. It’s important to also focus on nutrition, hydration, and bike maintenance. Some tips for outdoor cycling include:
Invest in a good pair of cycling shorts with a padded chamois for comfort.
Always wear a helmet.
Learn how to fix a flat tire and perform basic bike maintenance.
In conclusion, cycling is the second discipline in a triathlon, and proper technique and training can help you become a stronger cyclist. Cycling workouts can help improve your cycling fitness, and outdoor cycling requires attention to nutrition, hydration, and bike maintenance. In the next chapter, we’ll cover the third and final discipline in a triathlon, running.