I have a goal. Next summer, I will compete in the Tri-Ballentyne triathlon. Not just finish, but actually compete. I’ve completed the NHS’ s C25k program, and am running over four mile three times a week. I have also (now that I’m in pretty good shape) begun swimming, using the c25k as a model to build stamina.
Yesterday, the local fitness shop has its model year end clearance sale. Following their advice, I bought a hybrid, which I’ll fit with aerobars, when their mechanic gets back from vacation. The test ride yesterday was the first time I’ve been on a bike in about twenty years.
Does anyone have any good advice or app suggestions for bike training?
I can only say this from things I have experienced:
Practice with your bike on as many hills as you can. Many is the triathlete who does all his cycling on flat roads or worse, on a spinning class. They get to the race and the simplest of hills destroys them. I’ve seen incredibly fit men in triatheltes get snowed on hills by older men simply because the older guy knew what to do on the bike.
Seat time. Lots of seat time.
I’m a little baffled by the recommendation of a hybrid bike for a tri event. Compared to a road bike or a tri specific bike hibrids are s-l-o-w.
That’s sort of why I was asking for more information, as I am of the same mind. But perhaps what they call a hybrid there is different then what I call a hybrid. Maybe he means it’s a road/tri hybrid of some sort (not sure what that would look like).
After you get comfortable on the bike, do some workouts that include the transitions. Besides practicing with the race gear and changing, you will also get used to the difference in effort/muscle use as you change events.
You don’t need to include all 3 each time.
Keep in mind for race day-you’re not racing three events, they’re three stages of a long race. Pace yourself accordingly.
They recommended the hybrid, because of the combination of lower cost and I’m planning to use it around the neighborhood with my kids a well as the tri. They didn’t want me to shell out $1000 for a bike I may not be using in a year.
How long are the legs? Is it an Olympic distance? That means about 25 mile bike ride. But if it’s a “sprint”, you might only ride 10 miles. How hilly is the course? How long is the run afterwards?
Your training will depend on these factors.
Invest in some slicks (tires) for the race. You’ll reduce your rolling resistance over using typical knobby tires. I think you should be able to inflate slicks to about 90 psi vs more like 50 for knobbies.
I ride a regular road bike and I have no problem riding slow with kids or new riders.
If you insist on riding a hybrid get skinny tires. Google Tom slicks. You will still get eaten for lunch by everybody on a road or tri bike but it won’t be as embarrassing.
There is a turn-by-turn description of the bike and running routes online, perhaps you should take your bike over there and ride their route. Do it repeatedly until you are comfortable with it. From a cursory glance, there does not appear to me to be a lot of serious climbing, but the urban slalom may be the greater challenge, which, according to that page, is also part of the race.
It doesn’t sound like you’re looking to win/place/show, so a hybrid will do. I hope it doesn’t have a suspension. It’s a lot of extra weight to lug around. Even if it does, you can still do okay. Depending on how hard you train and how good you are at the other two events (mostly the swim), you may even do very well in your age group. Focus on brick training. Good luck.
I did my first ride this afternoon. I stayed in the neighborhood. I don’t want to get creamed by cars. I think I did about 15-20 miles in about 45 minutes. That was a whole different set of muscles I’d used there.
Time to get a bike computer.
That would mean an average speed of 20-26 mph which is pretty phenomenal for a new rider and damned impressive for the average club rider. No guessing allowed.
Agree that the hybrid doesn’t sound like the right bike for what you’re doing, but if its finishing that matters to you rather than really competing, I’m sure it will be fine.
I also agree with the recommendation to train on as many hills as you can. Remember to try to stay in the seat when climbing. when riding keep a relatively high cadence, 80-90 perhaps. Not as high as road racers but still higher than you might be familiar with. A bike computer is a great tool, get one with the cadence monitor to make tracking easier.
Remember to bring food and water with you - gels, gummy sweets, bananas etc, the last thing you want to do is bonk half way out on a long ride. If you’re wearing a jersey there are pockets in the back for this, or I’ve got a Topeak bento box which fits on my top bar.
Oh yes, and bike shoes. Think about using clip in bike shoes (there are tri sites which review them for the sport) - helps power transference and can improve speed.
I’m a road rider rather than a triathlete, so can’t give much more specific advice, but have friends who train and they train hard. Consider finding a local tri club to help with the training steps and motivation. One great thing about riding is its a great team sport, helps to be riding with someone.
If you ride fast, these (often referred to, ironically enough, as a “clipless” pedal system) will also be somewhat safer than platform pedals: if you go down fast and your foot is anchored to the pedal, you will get road rash, if your foot is free, your may well break something.
I’ve done three sprint distance triathlons like you are getting ready for. Get very familiar with shifting and how to use your bike. I’ve known a lot of people that had no clue how to shift - that makes a huge difference in how much effort you have to use!
You’ll lose the most time in the transition area. Practice getting everything laid out and ready. I swim in a sports bra and compression shorts, and then throw a t-shirt on that already has my race bib pinned on it. Throw on socks and shoes and jump on the bike.
Practice the bricks - go for a hard 8 or 10 mile bike ride, jump off and go for a one or two mile run. Your legs will feel like bricks (hence the name). You can run through it, but it feels really strange and can take some getting used to.
You might want to consider getting some lace locks or similar. They are little pieces of plastic that you thread your shoe laces in so you don’t have to tie your shoe laces. You slip your foot into the shoe, squeeze the lace lock and tighten the laces and you’re good to go. This can take a minute or two off your transition time. My fingers tend to get swollen and lose dexterity when I work out hard like this, so it’s really nice not having to worry about tying shoe laces.
