Bike Training
ASK THE COACH:
BIKE TRAINING
By Greg Mueller
Eddie: My question is about training for the bike on hills. When should I gun it on hills during training and when should I just steady-pace it?
Greg Mueller: There is a difference in training and racing, so knowing the difference and the appropriate time to drive the hill is important. In training, hill repeats are great for power and strength. In racing you can ruin your whole day by going too hard on hills. If you watch a power meter, athletes tend to increase their effort on hills then decrease their effort descending. This learned behavior carries over to racing, where it is not optimal. First, teach yourself to effectively pace or keep the same pressure on the pedals when training or racing. When you are sure you have learned this then focus on the ability to generate power through cadence. This will give you the ability to gun it with less muscular impact. Think smooth and powerful. When you have mastered that, insert 3-4 hill charges for strength during one ride a week. I like to steady-state pace-it on race day and just roll over the hills. If you have more energy, then simply spread it over the whole bike distance for a better result and run. The best possible pacing strategy on race day will be smooth pacing over the hills.
Chris: I’m a newbie rider living in flat south Florida. When is it right to ride in the big ring?
@yangbin88olp: I often seem to have quad cramps during my run right after my bike. Is this a nutrition problem or something I can work on?
GM: I will answer both of your questions with the same answer. We all tend to rely on our quads to power the bike and for that reason we tend to over-gear. If you can engage your glutes and hamstrings, you will have a more powerful, complete pedal stroke with less isolated quad fatigue. Some athletes have a great deal of success with low cadence, but as a rule I find that the ability to ride with a higher cadence improves overall efficiency and the runoff. @yangbin88olp, it is also possible that you have a hydration or electrolyte issue, but I would suggest starting here and working to get your cadence well into the 90 rpms range for extended periods of time. Once you can raise the cadence, you can work on strength and increase cadence in the big ring.
@koritreusdale: How do you set up time trial bike position? How long does it take to get used to being aero?
Shelby: My bike budget is very limited. I have a carbon road bike, and I’m planning on completing a 70.3 this year and an Ironman in 2013. Do I really need a tri bike to compete in those distances?
GM: This is a common question. The benefits of a well-fit TT bike are that it is more aerodynamic (faster) and has a steeper seat tube for more comfort in the aerobars. Most road bikes are more laid back and impinge the hip when you try to lean forward on the bars. If you can work with a good fitter you can often overcome this. If you can shorten your stem and move your seat forward it is possible to come close to what a TT bike offers. The important piece is that you are comfortable and you can stay in that aero position. If you have to keep fidgeting or sitting up then you have reduced the benefit you are seeking.
As far as fitting, the first thing I look for is a 90-degree angle at the elbows on the pads. This supports your weight through bones rather than muscle. Then move the saddle forward to allow for this elbow angle, but not have your knees much beyond your pedal axel.
28 USA TRIATHLON SPRING 2012
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