5 Basic tips to improve the triathlon cycling segment

Our collaborator Personal Running tells us in this article how to improve our performance in cycling.

Then we leave a few aspects related to the segment of cycling, all of them key points to get the most out:

MANEJABILITY / DOMAIN:

It is important to be able to completely master your bike and have total control over it.

Having a adequate control on the same at the end will result in greater performance not only on the bike itself but also on the foot race, since a poor handling in addition to causing falls, would generate this insecurity that results in stiffness and stiffness of muscles that then They will be important in the race.

 If we are talking about short distance tests where you usually compete in urban circuits with many curves, turns and roundabouts, being able to have a good command of your bike will avoid spending unnecessary energy, losing the bike group you are riding on, etc.

Apart from the performance factor, we can not forget the most important: the physical integrity of the triathlete.

The probability of suffering a fall would be reduced if we manage to handle the bicycle correctly, for this, we recommend not only dedicating hours to do kilometers but also to perform technique exercises such as balances, turns, zig-zags between cones, pedaling without one or both hands , picking up objects from the ground without getting off, going up and down curbs, etc.

BIOMECHANICAL ADAPTACÓN:

In general, in all distances, but especially in the background and in the background, we must take great care of the position on the bicycle. The cycling sector is the one with the longest duration and therefore the one in which we spend the longest time in proportion to the rest.

Speaking in terms of long and medium distance, where the tests are usually on the road, being made to order aerodynamic position having trained it for many kilometers will be a fundamental condition for achieving that maximum performance.

Therefore, applied to all distances, to be able to exert effective force translated in watts in order to achieve maximum performance and above all not to injure ourselves, it is essential to be well adapted to our position by executing a biomechanically correct gesture taking care of a series of indispensable factors such as taking a bike of your size with the seatpost, handlebars, cranks, etc .. under the appropriate measures, and if possible have received a "fitting" or biomechanical study at the hands of professionals.

KNOW THE CIRCUIT YOU ARE FACING:

As we all know, there are no two identical circuits. Each competition shows a different profile and paths. Therefore, with sufficient time, you must know what circuit I face to know what kind of training I should include in my planning more insistently.

For example, if we were talking about our next goal being a triathlon in which two mountain passes are climbed, we would have to include a lot of uphill training in our training program and not leave the force component on two wheels.

Similarly, the day before the test or even that same day warming up it is important to know the circuit as much as possible. It is important to know each dangerous turn, each section of road in poor condition, each conflicting crossing, etc. as well as knowing the layout to be able to design my tactics before leaving in what refers to dosage forces, supplies, etc.

MECHANICS:

Both in competition and during your workouts it is likely to suffer punctures or mechanical breakdowns, therefore, it is important in the first place to prevent rather than cure, that is, taking care of your bicycle, checking it from time to time and carrying a adequate maintenance from it you will avoid unwanted dislikes that can lead to abandonment in a competition or that throw a train to the fray.

Unfortunately, in many cases it is not enough to have your equipment in order and misfortunes can happen. Therefore, you must have the appropriate material to solve what may happen and of course know how to use it efficiently and quickly.

In our cyclist kit I could not miss a replacement camera, demountables, hand pump, patches, glue, tronchachadenas and allen keys.

TRAIN ALL CAPABILITIES:

Within what concerns the loads of cycling training within your planning, you can not miss sessions that look for the development of all capabilities.

The training program must be complete and varied, just as those of the other disciplines must be.

We should not get carried away by the fact that on a bicycle you just go out and ride and that's it. Some days stronger and others softer.

Everything must be organized and distributed correctly, whatever your distance, depending on the objectives and the time of the season, leaving room for the specific training method that corresponds: continuous extensive, intensive, variable, by intervals, by repetitions, strength, speed, power, water-bike transitions, etc.

In the end, each piece fitted correctly will make the gear work perfectly.

Further information:http://www.personalrunning.com/wp/

Photo: ironmanlanzarote