Bike Training
BIKE TIPS FROM THE TOP
GET FASTER AND STRONGER ON THE BIKE WITH ADVICE FROM THE PROS
By Mackenzie Lobby
In the sport of triathlon you can both gain and lose the most time on the bike. While it is one third of any race, it can take upward of 50 percent of your time in competition. Since you will put in more miles and minutes biking than either of the other disciplines, it is imperative that you not only tackle focused and varied workouts, but also concentrate on everything from form to cadence.
Unfortunately, when it comes to improving performance on the bike, there’s no silver bullet. Many hours in the saddle and supplementary work are the things that contribute to faster times and more efficient riding. To be sure, when you optimize your training and choose workouts that are shown to improve fitness and technique, the road to reaching your goals becomes that much smoother.
Who better to get advice from than those making a living on the professional multisport scene? From International Triathlon Union (ITU), to non-draft Olympic distance, to the Ironman, each requires a different focus when you’re out on the open road or grinding out miles on your trainer. We chatted with some of the best on their favorite go-to bike workouts, along with their ultimate tips to improve cycling prowess. These sessions work for the pros and can work for you, too.
Ben Kanute TUCSON, ARIZ.
Age: 21
Credentials: 2013 USA Triathlon Collegiate National Champion, Undergraduate Champion at 2012 USA Triathlon Collegiate National Championship, 2008 and 2010 USA Triathlon Junior Elite National Champion
Favorite bike workout: “Picking a favorite bike workout is hard because I have so many! I would say going out on a local group ride is one of my favorites. The only requirement is that it has to be like a race. I like the way that it is similar to the ITU style of racing that I do. I can practice everything from riding hard off the front, to hanging out and maneuvering around in the pack. When I’m riding alone, I pick a microburst set. This is where you go all-out for 15 seconds and then rest for 15 seconds for anywhere from 5-15 minutes. It sounds easy, but by the end you are so clogged with lactic acid you can hardly ride straight. Then repeat!”
Cycling tip: “Get comfortable on your bike. By this, I mean be comfortable with everything from your fit, to riding in a pack, to being able to pick up a water bottle off the ground. The more natural it feels to be on the bike, the less likely a silly accident will occur. This will also help you be ready for anything unexpected that might jump out in front of you while riding and help you avoid obstacles in the road.”
Cameron Dye BOULDER, COLO.
Age: 29
Credentials: 2013 Life Time Triathlon Series Champion, 2013 bronze medalist team member at ITU Mixed Relay World Championships, 2012 Toyota Cup Champion
Favorite bike workout: “One of my favorite workouts is a speed ladder workout that we do on the NCAR hill here in Boulder, but any 6-to 8-minute relatively steep climb would work. Start out with a 5-second sprint/55-second spin, 10-second sprint/50-second spin, 15-second sprint/45-second spin, and so on up through a 1-minute lactate threshold (LT) effort. Then you ride easy down the hill and head back up doing the reverse starting with 55-second LT effort/5-second spin, 50-second sprint/10-second spin and so on. We usually do anywhere from 6-10 times up the hill.”
Cycling tip: “After you have reached a certain point, you have to train harder on the bike to get faster, but until you are there, simply spending time on two wheels will help you get better. I feel like people generally underestimate the time they should spend on the bike relative to running and swimming if they want to be a well-rounded athlete.”
22 USA TRIATHLON SPRING 2014
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