Tips for not staying on the slopes on the bike in a triathlon

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You go rolling in a group, there is a rise and you end up dropping it and losing the group. If this situation is familiar to you, let's talk about some guidelines that you should keep in mind so that this changes.

One of the most frequent causes is the lack of strength. We are triathletes, but training in the gym is our fourth discipline and we can not leave it aside.

At least two days a week you must include a session of strength, in which we recommend you to do exercises of quadriceps, glute y cufflinks (main muscles of the downward movement of the pedal).

Exercises in gym

Some recommended exercises for you to perform in the gym are:

• Squatting
• Strides
• Extension of legs in machine,
• Isometrics sitting against the wall,
• Front or inclined press,
• Leg extension and lifting in quadruped.

But to have a compensated musculature, do not forget to work the hamstrings and hip flexors, since they also work during pedaling (ascending phase).

Specific training

 Train the slopes specifically. It is possible that you have not considered doing series on slopes with your bike, but it is a very necessary and grateful job for the improvement of strength in your pedals.

We propose you to perform relatively long slopes with slight to moderate slope, where you will stay seated until the last 100 meters that you must finish with a sprint. Recover some 3 minutes between series and perform between 6 and 10 repetitions according to your level.

Another option is the short slopes with a high slope. These are the typical ones that make us perform a two-stroke pedaling, with a small pause at the end of each descending pedal phase. To carry out these slopes you will need technique on the bike and a good transfer of strength from your core to the pedalada, so you already know another part of your body to work in the gym.

Another important point the cadence

When you work the slopes, look for a constant cadence and according to the slope, avoiding "stuck" in the pedaling, so it uses the changes of plate and pinions for it.

 You can try to take a cadence of 70-80 for the slopes of lower unevenness and greater duration and around 50-60 rpm for shorter steep slopes.

We hope that with our advice you take strength and confidence in your pedals and can stay with the group when the steep slopes appear.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer