Bike to Success

Podcast Version
(with NotebookLM)

Conquering Your Top 10 Triathlon Biking Challenges

Triathletes, saddle up for an illuminating journey! Today, we're addressing your ten most significant biking hurdles to help you ride effortlessly toward triumph. In most triathlon race formats, the bike leg is the longest section, making it essential to become one with your bike. Here are some invaluable tips to ensure you're fully prepared for race day.

1. Preparation Excellence: Get your bike ready the night before, visualize your plan, and always strive for the right training mindset. When motivation wanes, opt for an enjoyable ride over a rigid regimen. As the great Eddy Merckx once said, "Ride as much or as little, or as long or as short as you feel. But ride." Remember, the road ahead is long, so maintain your energy for the entire journey. Thanks to @TriDot, your AI training partner will consider this and adjust your optimal plan accordingly.

2. Elevate Your FTP: Indoor trainers are perfect for focused interval training, while outdoor rides provide enjoyable Zone 2 sessions. During the development phase, strength workouts are crucial for building your FTP. Embrace squats and lunges; they're your secret power boosters.

3. Translating Indoor Power to Outdoor Speed: Balancing your power focus with environmental awareness and biking technique is paramount for success. Remember that the controlled indoor environment doesn't directly translate outdoors. Prepare for race day by confronting outdoor challenges, including temperature, winds, and hills. Implement Fartlek protocols during outdoor rides to mentally prepare yourself for the big day.

4. Bike Comfort: A properly fitted bike accounts for 80% of your biking comfort. Investing time and money to adjust your bike correctly is crucial since this leg is the longest and has the most impact, not only on your bike but also on your run. Also, the right saddle is important. Try out various saddles at the bike store to find your perfect match.

5. When to Update Your Bike Fitting: Listen to your body, as it's the most sensitive sensor for the wrong position. Any strains in your neck, back, hips, hamstrings, or calves may indicate the need for an update. The better your fit for the specific race, the more aerodynamic you can be while maximizing power and comfort for an excellent run.

6. Bike Maintenance: Regular check-ups at the bike store are essential for peak performance. Additionally, keep your bike clean with weekly maintenance. This ensures a smoother ride and prolongs the life of your valuable equipment.
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7. Technical Troubleshooting: Develop self-reliance in changing a flat tire, repositioning your chain, and adjusting your brakes. Practice these skills at home without the pressure of a race, there are ample youtube videos to support you. Furthermore, if you're not technically inclined, have a bike mechanic inspect your bike before race day to put your mind at ease.

8. Mastering Bike Handling: Indoor training often neglects bike handling skills. Therefore, practice as if you were outdoors, sipping from water bottles or consuming energy gels just as you would on the road. Next take these skills to a parking lot before venturing onto the road. When it comes to downhill, gradually increase your speed. Focus far ahead through corners and try to follow the better bikers to learn how they corner smoothly. As the cycling legend Fausto Coppi once said, "Ride your bike, ride your bike, ride your bike!"

9. Tackling Windy Conditions: Wind isn't a factor on your indoor trainer, so venture out in windy conditions before the race. Lean into steady side winds but give yourself more space in gusty winds. Focus on stable power over speed, especially in headwinds, so you don’t blow up.

10. Race Day Pacing: Stick to your power and heart rate strategy and prepare for varying conditions. Ensure your nutrition plan is flawless for a strong transition to the run.

With these insights, you'll enjoy a superior biking experience, remembering that some factors are beyond your control. When you're battling the hills, wind, heat or rain, remind yourself that you could be stuck in a cubicle crunching numbers.

And remember it's the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! 

​Reference: TriDot Podcast EP 217 with Jose Callen and Jason "Verbi" Verbracken.
Listen to it here

Read the other posts, part of a trilogy "Tri to Success"
1. Swim to Success (19/11)
2. Bike to Success (20/12)
3. Run to Success (27/12))​