Set yourself apart from the herd with these tried and tested cycling techniques that you can use before, during and after your next triathlon. With less than a month until the Herbalife Triathlon Los Angeles, you’re determined to get faster and bring down your cycle time. But with only a couple weeks to go and with most of your training behind you, what can you do at this point to lower your time in competition? The answer is simple: focus on your technique or form.
By improving your technique, you can:
On Tri, Triathlete Katherine Schwab breaks down the “Elements of good biking form” into five skills:
- Rapid cadence – cadence is the number of rotations your pedals make per minute. You should be aiming for around 90 rotations per minute.
- Proper gear shifting – the goal is to stay at or near an ideal 90-rotation-per-minute cadence.
- Circular pedal stroke – most beginning cyclists push down on their pedals, with very little energy spent pulling up through the back of the pedal stroke.
- Relaxed upper body – your neck, shoulders and arms should be as relaxed as possible.
- Practice – the next time you practice, work on your cadence, shifting, circular pedal stroke and upper body relaxation.
- Strength training – this improves efficiency in all three triathlon sports, enhances recovery and reduces chance of injury.
- Take time to enhance your technique – make form changes months before your next race so that you have time to test out, adapt to and perfect any new techniques. Mastering a new technique takes time and uses different muscles that may not be conditioned for optimal performance so give yourself time to adapt and improve.
- Increase torso rotation in swim stroke – efficient swimmers rotate their torsos further and faster than less advanced swimmers.
- Increase cycling cadence – Sustained high-speed peddling requires hours of training but pays off in faster times.
- Reduce running stride length and increase turnover – elite and beginner runners can run faster by changing to more efficient techniques.
Herbalife has no affiliation with the sites linked to in this article.