A lot of people come to triathlon from running or swimming backgrounds, usually making the bike their weakest sport. Cycling is so much more than just jumping on a bike between the swim and the run. It is a sport of it's own with more technology involved than either running or swimming. Because the bike leg is the longest, improving your cycling fitness, technique and equipment will make the biggest difference to your finishing time.
Improving your bike split involves the following three areas:
Cycling Specific Fitness
Equipment
Cycling Technique
Cycling Specific Fitness
While similar muscles are used in running the motor patterns of cycling are different. You get better at pedaling a bike by doing just that. You need to put in the miles to get good at pedaling. In addition you need to build both aerobic power and muscular endurance to push the pedals faster.
Most people who are new to cycling tend to push too hard of a gear so you end up fatiguing the legs prematurely. With running to go faster you have to move your legs faster but with cycling you can either move your legs faster or push a harder gear. Choose the faster legs for the biggest payoff. Focus on developing a higher cadence (90-100 RPMS) so your legs are fresher for the run.
You need to build the highest sustained power possible (Functional Threshold Power) which is best done with Threshold Intervals and 4 X 4 Intervals. Depending on the length of your triathlon you will be racing at or below your threshold power. The higher the threshold power is the faster your will go. In cycling you get more from repeated medium to long intervals (4-20 minutes) at higher intensities, than you will from marathon bike sessions. If you are looking to Ironman length you will need longer rides to get used to the distance but don't make this the heart of your program.
And work on your core and flexibility. To stay in the aerobars for most of your race, which is most efficient, you need a strong core. Add Yoga and Cross Training to you program to build core strength, flexibility and muscular endurance if you haven't already.
Equipment
Cycling is the most technological of the three sports. Did you know that choosing the right wheels can save you 3 minutes over a 40 km bike leg? It makes that big of a difference.
When first starting out you can do your triathlons on any bike but if you want to do the best your can you need a proper triathlon bike. The bike is built around fitting properly when you are in the aerobars. As such, the seat angle is steeper, the top tube shorter and chainstays are shorter than a standard road bike. You want an aerodynamic frame and deep rimmed wheels, preferably carbon fiber to keep them light to reduce wind drag. Choose aerobars that allow adjustments as the fixed types are a little lighter but that doesn't help if they don't get you in the right position.
Finally you will want clipless pedals and shoes if you don't run them already. They make a huge difference in both power and letting you pedal smoothly at higher cadences.
Cycling Technique
Unlike swimming and running where you are just controlling your body, with cycling you are piloting a vehicle. Working on improving your bike handling skills can make you faster as you can take corners and the turn around faster. It takes skill and practice to control your bike at the speeds that high fitness will bring you. It takes practice controlling your bike when riding in the aerobars so you will need to work at this so you feel confident staying in the aero position. Staying on the aerobars is the fastest position but you have to work at being comfortable there so you can focus on going fast rather than controlling your bike.
Overview
Many new triathletes are overwhelmed with the options of gear involved in cycling. Find a triathlon friendly bike shop to help guide you into smart equipment choices. Work on your cycling specific fitness and get better at riding your bike. As the pieces come together you will find that your bike leg can become your strength.
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