Tips to improve in the cycling sector of a Triathlon

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There are many factors and situations that you can find in a triathlon and that is why we give you some basic guidelines to be able to face them 

It is possible that before making your debut in triathlon you thought that the cycling sector is simply riding a bike. Once you do the first one, you realize that there are many factors and situations that you must handle: go in a group, go to a wheel, give relays, take curves in groups ... etc. We are going to help you with some basic guidelines so that you can learn to develop in these situations.

Initial rhythm

Tips to improve in the cycling sector of a Triathlon, news_08_improve-cycling-sector-triathlon-2

The first thing you have to try to get out of the water is to make a quick transition that allows you to take a group to do the cycling sector (as long as you allow the drafting), so you will save energy in your legs for the race. At the beginning the rhythm will seem too high, but you will see how progressively your legs adapt and the rhythm of the group "stabilizes".

Roll in group

Tips to improve in the cycling sector of a Triathlon, news_08_improve-cycling-sector-triathlon-3

As we have told you, in triathlons with allowed drafting you can get a lot of advantage if you manage to stay in a group. Rolling in a group implies that you must master the technique, not swing or zigzag the bike and your body to avoid falls, and pay close attention to changes in rhythm and turns.

In the groups you work giving relays, so you must also contribute to keep the pace with your relay if the situation were to occur and not play with the strategy of "hide", is a little sports gesture.

Give relays

Tips to improve in the cycling sector of a Triathlon, news_08_improve-cycling-sector-triathlon-4

Although it may seem like a simple technique, it is necessary to practice in training to be able to apply it correctly in competitions, that is, avoiding sudden changes in speed or getting out of the group.

The most used relief is the so-called online, is that the head athlete moves slightly to the side for the rest of the athletes forward and placed at the end of the group. The same can be done in pairs, so that each one retires to one side and the next two pass to the head of the group. It is very important that the group, and mainly the head, keep the speed constant.

Go to wheel

Going to a wheel means drafting and consists of placing your front wheel very close to the back of the athlete in front. This situation is very advantageous because the impact of the wind no longer falls on you, but on the front, so it allows you to carry the same speed with less effort.

However, being so close to another athlete's wheel is a dangerous situation if the technique is not controlled. To do this you must stay relaxed and attentive to changes in speed and direction. Also, avoid making sudden movements that can lead to sudden braking in the rest of the group and even falls.

Group turns and curves

Whenever a turn or curve approaches, braking occurs from the head to the tail of the group. Your position in the group will determine how they will affect you. If you go to the line of the peloton it is possible that you have to leave each curve with a small snatch so as not to lose the group.

The attacks

It is very likely that at some points of the circuit one or more athletes make the decision to make an attack, accelerating to escape the group or to test if the group follows them in the attacks. Become aware of your strength and your fitness before responding to all attacks!

Now that you know the keys, play them. The more sure you are of them, the easier it will be to apply them in competitions and the more you can take them out.


Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

Training Item Finder

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