Bike Technique

Mastering Cycling Technique for Triathletes: From Aerodynamics to Pedal Stroke Mastery

​Cycling plays a pivotal role in triathlon, where optimal technique can make the difference between a strong performance and struggling not only on the bike leg, but through the final run leg of the race. It is important to emphasize mastering individual components before combining them into a cohesive, efficient whole.

We will explore the critical aspects of cycling technique and drills to help engrain these skills into your muscle memory.

1. Body Positioning: Maximizing Stability and Aerodynamics

Aerodynamics directly affects your speed, and an optimal body position can help you go faster with less effort. For triathletes, maintaining comfort while staying aerodynamic is key to sustained performance.

How to Do It Correctly:

• Torso Angle: Aim for a 45-degree torso angle relative to your hips. This keeps you aerodynamic while preventing strain on your lower back.
• Elbow and Arm Position: Keep your elbows bent at 90 degrees, with your forearms parallel to the ground.
• Hip Stability: Ensure stable hips, flexing between 110-120 degrees, to maintain balance and prevent lower back fatigue.

Drill to Practice: Aerodynamics Intervals

• Practice holding the 45-degree torso angle during 5-minute intervals in an aero position.
• Gradually increase the time spent in the aero position, building comfort and stability.

​2. Pedal Stroke Efficiency: Mastering the Full 360-Degree Motion

A smooth and efficient pedal stroke maximizes your power output while reducing fatigue. An effective pedal stroke transfers power through the entire 360-degree rotation of the crank, ensuring no dead spots. It allows you to spread the work load over a larger number of muscles and activate larger muscles groups.

How to Do It Correctly:

• Push, Pull, and Lift: Consider the face of a clock overlaying your crank on the right side of the bike. For both legs, push down from 1 to 5 o’clock, pull back from 5 to 7 o’clock, lift through to 11 o’clock, recover forward from 11 to 1 o’clock.
• Cadence Management: For race conditions, target 90–95 RPM. Be ready to adjust for terrain—use 100–110 RPM for downhill and 60–70 RPM for climbing.

Drill to Practice: Single-Leg Pedal Drill

• Pedal for 30 seconds using only one leg to isolate and perfect the full pedal stroke. Focus on a smooth circular motion. Switch legs and repeat, then combine both legs and repeast. Go through this 3 step process 5-6 times in warm up.

RPM-Specific Drills

• Low-Speed RPM (60–70 RPM): Practice for hill climbs, increase strength and focus on technique.
• Race-Speed RPM (90–95 RPM): Simulate race conditions, building endurance and efficiency.
• High-Speed RPM (100–110 RPM): Train motor unit activation and coordination, as well as balance in the saddle. Make sure you do not wiggle while in higher RPM.

3. Gearing: Balance Power and Efficiency

Gearing is crucial for maintaining consistent cadence and power output, especially over varied terrain. Smooth gear changes prevent unnecessary fatigue and keep your energy levels steady throughout the race.

How to Do It Correctly:

• Flat Terrain: Maintain a cadence of 85-95 RPM, adjusting gears as needed.
• Climbs: Shift to lower gears, aiming to maintain 60-70 RPM without over-exerting yourself.

Drill to Practice: Variable Cadence Drills

• On flat terrain, switch between high, low, and moderate cadences every 5 minutes.
• Practice smooth gear transitions to maintain consistency during varied efforts. Shift down before corners and hills. Shift up before getting out of the saddle.

​Hill Repeats

• Practice climbing at different RPMs, focusing on maintaining technique and power output across various gearing combinations.

4. Breathing Rhythm and Locomotor Respiratory Coupling (LRC)

Efficient breathing ensures you can sustain your power output by delivering oxygen effectively to your working muscles. Locomotor respiratory coupling (LRC) helps you sync breathing with your pedal stroke to optimize oxygen intake, especially during different intensity zones.

​How to Do It Correctly:

• Zone 2 (Endurance Riding): Use a 5-stroke inhale, 4-stroke exhale pattern. This provides steady oxygen flow during long endurance efforts.
• Zone 3 (Tempo Work): Switch to a 4-stroke inhale, 3-stroke exhale pattern to match demanding efforts.
• Zone 4 and higher (Intensity, VO2max): Switch to a 3-stroke inhale, 2-stroke exhale pattern (up to 2-1) to match high intensity efforts.
• Relax Your Shoulders: A relaxed upper body promotes better oxygen use and conserves energy.

Drill to Practice: Breathing Cadence Drill

• Practice the different breathing patterns on the flat before engaging them on higher intensity. Become consciously aware on how to use breathing as a boost of energy as part of your racing tool box.

5. Core Engagement: Stability for Power Transfer

.A strong core supports your posture and stabilizes your body on the bike, allowing you to transfer power efficiently to the pedals. A weak core can lead to wasted energy through unnecessary upper body movement.

How to Do It Correctly:

• Engage Your Core: Keep your abdominal muscles tight to support your lower back and stabilize your body.
• Minimize Movement: Avoid excessive rocking or swaying in the upper body, letting your legs drive the motion.

Drill to Practice: Plank Holds with Leg Extensions

• From a plank position, extend one leg at a time, simulating the hip extension used in cycling.
• Hold each extension for 5 seconds, building core strength and endurance over time.

Conclusion

Mastering these elements of cycling technique—body positioning, pedal stroke efficiency, gear management, breathing, and core engagement—will transform your cycling performance. Each component enhances your ability to cycle faster and with less effort, allowing you to conserve energy for the run leg of a triathlon. Regular practice and focused drills will engrain these techniques into your biomechanical memory, ensuring they become second nature on race day.

Don’t forget: It’s the small daily steps that turn into positive habits, patterns, and beliefs ingrained in both body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

1. Invest in a professional bike fit to check and refine your aero position and pedal stroke. Comfort will get you into a smoother bike-run transition.
2. Regularly practice RPM-specific intervals combined with LRC breathing in the off/pre-season to ensure you’re prepared for different race conditions.

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