The Art of Time Trialing 112 miles

Cycling time trial is a sport on its own. Cyclists spend years perfecting the right position, the right pace, the right effort in order to cover a specific distance as fast as possible. The bike leg of a triathlon is no different.

I have raced IM WI three times. I have improved my bike leg by over 40min between the 1st and last time I raced. Did I become that better of a cyclist? I don’t think so (although I wish!). Have I become better at time trialing and bike handling? Certainly!

IM WI bike course is one of the most difficult and technical of the IM circuit. It has multiple sharp turns, short and long steep climbs, narrow roads, etc.  And here’s how it can go on race day: you’re tapered and your legs feel fresh, you’re finally racing and people are cheering. You survived the swim, and you’re happy to be on your bike. The tendency is to go out harder than you’re supposed to, and oh why not, let’s push that climb. Legs are feeling good and no way I’m going to let this girl pass me. 70 miles later your legs are heavy, and the run will suffer as a result. Here’s how to time trial the bike leg.

I have spend countless of hours in perfecting the “biking steadiness”, meaning to keep the same effort, same tempo for a long ride, regardless of the terrain. Steady is Key. It means that you don’t attack hills, but you make sure that you climb it, crest it efficiently, and that you pedal downhill as well, until you run out of gear. You want to settle into a rythm that will let you be efficient for 112 miles, without feeling lactic acid building up in your legs, or unnecessary heaviness. It is also important to pedal through the turns, so that you never loose your momentum. Never Stop Pedaling. And be careful about wanting to  “race someone”. It is a long race after all, the one that finishes after a marathon.

Positionis also key. Every time you get out of your aero bars, you create additional, unnecessary drag. Keep your torso low. Tuck in your elbows. Keep your knees in. Those are all easy ways to reduce drag, and indeed, may add up to several minutes of time savings on the course of 112 miles.

Be fluid, be efficient, be steady.

And have fun along the way!!!