The cycling state of the union seems to be quite healthy this summer. One aspect of influence may be the explosive growth of triathletes. There are now more regional events than I can remember including Texas' most recent achievement at hosting Ironman Texas in The Woodlands this past May with registration for Ironman Texas 2012 rumored to be near full. Perhaps the personal/individual achievement spirit of a three sport discipline is a draw compared to the perception and atmosphere of competitive cycling. Statistically only 6% of triathletes come from a cycling background, so naturally there’s not a huge emphasis on this middle transition. Whether you’re in that 6% or not, here are 3 tips for any triathlete’s success in cycling.
1. Get a bike fit.
As obvious as bike fit may seem, it is not as simple as bolting on an aero bar. You may think you can do it yourself but just like cutting your own hair, seeking out a professional is always worth the extra cash. Tri positioning is designed to be aero. Yes you sit more forward on the bike (usually) but how forward and your range of motion are the main parameters in a bike fit. Factoring in how far and how often you will ride and how competitive you are should determine placement of the 7 points of contact with your body with the main emphasis in determining and maintaining your personal hip angle and best position for your knee. Seek out a professional in your area to determine your needs. Remember that trial and error yields lots of both. This also leads to the important decision of whether a tri bike is paramount, or if your current bike with a new bar and second seat/seat post combination will satisfy your needs. It is my professional opinion a properly fit dedicated tri bike can yield high performance gains since the improved aerodynamics coupled with the ability to maintain a forward position is optimum but is not necessarily better for the average aged athlete over a 70 or 110 mile ride. A modified road bike (preferably something from the performance/endurance class) may be a more desirable suitor as its relaxed nature provides a well rounded platform for long rallies and centuries.
2. Short course vs. long course
Never assume you can ride any distance in the same position. A bike intended for a 45-minute event will not be comfortable for 50 miles. Conversely, ultra aggressive bikes with low head tube heights become challenging in making a rider comfortable for long distances and steep seat angles can produce a firm ride making it difficult to place the seat in the optimum location. An ultra aggressive position is not something you can “work into” nor should you learn to “tolerate it” over longer distances. Your body will not be able to hold proper form over multiple hours and remember… you still have to transition into your run. The knee at four centimeters in front of the pedal axle is considered “neutral” with the maximum for short course being in the seven to nine centimeter range. For a longer course the knee is usually two centimeters in front or directly over the axle depending on the feedback from your transitions. The average head weighs approximately 9 lbs. so for every centimeter you move the knee forward, it exponentially makes the head heavier as gravity cantilevers your neck. Thus a long course bike would have a higher bar position to relieve this pressure and to prevent deterioration of the hip angle over multiple hours on the bike.
3. Full-time fanatic or part-time enthusiast?
Decide in earnest if you are diving in or just dipping a toe. You may not be a candidate for a tri fit if you compete in a few sprint triathlons (12 mile bike) each spring. Changing your overall position for one or two events will compromise your current fit post competition. Now if you’re pre-registered for every Olympic (25 mile bike) tri this year and next, make an appointment with a bike fit professional. You might also decide how much you’re willing to invest. If your budget is $2,000 than aero wheels and an aero helmet would yield a significant improvement to your program over a tri bike at the same price. My reasoning is that wheels will help keep the bike at speed thus improving your split as well as help you to be more efficient as you will conserve energy (for the run) in keeping the bike at the same speed in lieu of your normal wheels. Remember that lightweight wheels accelerate and decelerate at the same rate and the slight weight penalty is worth the energy savings. The $2,000 bike will most likely not have aero wheels, would probably be aluminum providing a harsh ride while being possibly heavier than your current bike. See my point? While you don’t have to train in an aero helmet you should definitely race with one regardless of the distance you’re competing in. Many studies show significant improvement in airflow and it stands to reason that since your head is the main culprit in your frontal signature, any reduction or positive manipulation will yield favorable results. With an average cost around $200 it provides the biggest bang for your buck… right after a solid bike fit. Enjoy the ride.
Seat height
can vary and be environmental. Houston (Gulf Coast/flat) clients left to their own accord tend to gravitate towards an up and
back position to make use of full extension of the leg from a position that is
above and behind the pedal spindle. In most cases the knee angles will be high
with the feet slightly toe down. This
footpath tends to resemble the shape of a vertical watermelon, where the
emphasis is vertical extension into the stroke (think locomotive) and pulling
up, with very little torque through the bottom half of the stroke. Main
complaints are usually lower back and saddle issues. Austin (Hill Country) clients on the other hand
tend to run slightly lower and forward since the need to have the foot in full contact
through the bottom of the stroke with a slightly forward bias due to more
climbing. Knees angles are usually lower here, but dependent if the client dorsiflexes
pulling the foot flat through the bottom of the stroke. The foot tracing here looks like a fat egg
since the lower and forward saddle produces more torque through the bottom.
Common issues are lower back, quads and hands since most folks are too short in
their reach after moving the saddle forward to place the knee farther over the
foot.
