Bike Training Tips for Triathlon

Video Transcript

Hi my name is Carey Kepler I'm a functional training coach and I'm a triathlon coach and I work with beginner to intermediate triathletes for more information you can go to my web at www.boundless-energy.com. I want to talk a little bit more about training on the bike specifically on hills so if your training and definitely work hill and repeats which means your going to do find a good hill in the neighborhoods something that takes you 90 seconds to get up. You to focus on hitting that hill hard getting up using the gear shift on your bike to pedal through efficiency and when something when it starts to get hard climbing a hill it's time to shift. If it starts to get hard and your in that difficult level for about 5 seconds go ahead and shift every time for about 5 seconds go ahead and shift. If you need to get in your lowest small ring that's going to put you more efficiently up that hill. So the key here is to train efficiently on a hills to power your muscles also your making circles a lot of people on a hills they have a tendency to bottom out. That means that your stroking to hit the bottom and your having to pull your weight back up, your making circles then you got a fluid efficient cadence which is going to allow you to get up the hill faster and also save energy. So that is just a key point when your riding hills make sure you put some hill interval work into your training. Also you want to watch your pacing find a place that you got either some rolling hills or it's going to be fairly flat where you can ride and you can get set a good cadence a good cadence between 90 and 110 can maintain that anywhere from 5 to 25 minutes. Where you just on that same cadence that same place so that's going to help you train efficiently again focus on making circles and having that high cadence. So that's going to be important and another tip that when your riding is to ride in a straight line learn how to set straight especially in races people are going to be riding behind you. If your in an arrow bars and you have a tendency to wobble everywhere your going to create a dangerous situation for yourself and other athlete's around you. So learn to stay in your arrow bars in a straight line and learn to balance on your handle bars and stay in a straight line because that's going to be important for your training and for your race.

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