PEDAL STROKE Turning those pedals may seem like
a no-brainer, however, adopting proper cadence and technique can have a ma- jor impact on overall speed and perfor- mance. In general, cadence should be around 80-100 rpm. “Within that range, most individuals need to find a comfort- able rate and perfect that,” Pearce said. Ross recommends focusing on sitting
correctly in the saddle. “This can easily increase cadence and make it easier to push down on each pedal stroke,” he said. “Also, think about pedaling be- tween 11 p.m. and 2 a.m., with 12 o’clock at the top of the pedal stroke.” This as- sists in getting your leg over the top sooner, as well as encouraging a faster downstroke. Your pedaling technique is also im-
portant and perhaps more complicated than many triathletes think. While it is your legs doing the moving, pedaling re- quires a total-body effort. “Core control and stability in the hips is key to begin- ning good pedaling, as this ensures the correct muscles are able to activate,” Pearce said. During long rides, this means a more stable core and upper body, less wasted energy and reduced fatigue.
TIRE PRESSURE IS VITAL.
Too little and you are pushing against extra resistance. Too much and it will feel like riding a solid tire that will not absorb the bumps and ripples in the road.
POWER METER A power meter is a tracking
tool that can offer major improve- ments in training and racing if you take the time to learn to use it properly. If you are interested in devoting a bit of your attention to a power meter’s potential, you can gauge your effort, helping you shave time off of rides both long and short. “Training with power enables
the informed athlete to monitor training and performance more closely and objectively,” Pearce explained. “A power meter can help make changes to training programs and will mean you can celebrate the gains you have made.” Power meters also can provide
great feedback if you employ a coach, allowing you to offer hard numbers and results. While some triathletes prefer riding by feel, many swear by the effectiveness of this high-tech tool.
USATRIATHLON.ORG USA TRIATHLON 31
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