So, how can you get better on the bike? There are some things you can do that will be costly and others that won't cost you anything. Here are my 4 tips:
1. Train with Power
This is the costliest option but it's also the most bang for your buck in my opinion. The power you are able to generate on the bike is absolute - a watt is a watt. It is not affected by things like temperature, dehydration etc, as heart rate is. So even if you're racing on a super hot day, the power you are able to generate will stay the same, unlike your heart rate which will affected by the heat. If you were training by heart rate and it was a hot day, your heart rate would more than likely be elevated so it wouldn't be an accurate reflection of your proper racing zones.
2. Get properly Fit
This is probably the next costliest option. A good bike fit will set you back anywhere between $300-$400. If you're going to spend money on a tri bike, spend the money on getting fit properly so you get the most out of your bike. A good fit makes all the difference on a tri bike. A poor fit can cost you power and comfort. Even being off by the slightest millimeter can make a difference in your comfort level and the amount of power you can generate on the bike. I would also include getting an appropriate saddle as part of your bike fit. I've never been comfortable on the stock saddles that have come on my various tri bikes. You might be one of the lucky ones that is but if you're not, you may have to do some research. Being comfortable on your bike, especially in your aero bars means that you'll get the most benefit out of it. If you're not riding in your aero bars then why are you on a tri bike?
3. Ride with a Group
This may or may not cost you anything. If you choose to join a tri club then obviously there are club dues. Or maybe you just have a large group of triathlete friends that you like to ride with. Either way, riding with a large group that has people that are faster than you in it, is another great way to improve your cycling. You are more apt to work harder at keeping up with the group vs. if you rode on your own. Riding in a group will also help you get more comfortable handling your bike with people around you.
4. Improve Your Pedaling Efficiency - Drills
Cheapest option going. Look up cycling drills on you tube, get on your trainer, and work your butt off. Seriously though, working on making your pedal stroke more efficient (i.e no dead spots) will translate to more power. One of the best drills for improving your pedal stroke is the single leg drill. I try to incorporate a few of them into my warm up while I'm on the trainer. You can also do them outside if you're one of those lucky people that lives somewhere you can ride outside all year round.
Do you have any tips you'd add to this list? Head on over to the link up and check out some other posts!