While cycling is just one portion of your triathlon, it’s important to feel strong and confident in all three events of your race. You may feel confident in your abilities when it comes to running and swimming but perhaps cycling is your weak spot. If that is the case, then this is the perfect triathlon blog post for you. This post will offer key tips to help you improve your bike speed and overall cycling performance.
Check out 5 things you can do to build bike speed for your upcoming triathlon:
1. Put in The Time
The “secret sauce” to improving your bike speed is by putting in the work. By being consistent and put in the necessary work, you will slowly but surely see your speed improving throughout your training efforts. During your training, try to do at least one long ride a week and ride two to four times a week total. This will help you stay consistent in your training.
2. Work on Interval Training
Whether it’s in cycling or running, interval training helps build speed. Imagine riding a consistent speed throughout your training sessions without ever pushing speed or intensity. While it’s great to build endurance with longer training sessions, it’s also important to surprise your body with interval speed efforts. Doing this during your training will essentially teach your legs how to move faster, ultimately building up speed over time.
3. Strength Train
Strength training is super important to incorporate in your training schedule. While lifting weights isn’t an element on race day, incorporating strength training will make you stronger overall. You’ll build stronger muscles that will help build bike speed and overall stronger muscle endurance to carry you further during your race.
4. Improve Cycling Technique
Perfecting your cycling technique can be a game changer for bike speed, especially on race day. By working smarter and not harder, you’ll be able to cycle stronger with less effort. By pushing and pulling equally with flat feet, you’ll distribute equal power in your pedal stroke, allowing you to create a higher output with less exertion.
5. Ensure Bike is Properly Fitted
When you’re using proper equipment with a proper fit, you’re truly taking your cycling to the next level. On the other side of the spectrum, if your bike doesn’t fit properly, you’ll ultimately end up slowing down your cycling effort and increasing the risk of injury. You can make sure that your bike is properly fitted by visiting your local cycling shop.
These 5 helpful tips can help build your bike speed throughout your training. By implementing these tips, you’ll be able to cross the finish line faster and stronger than ever. Put in the work, add cross training elements like interval and strength training, improve your technique, and make sure that your bike and equipment are properly fitted.
Looking for more ways to ensure you’re physically and mentally prepared for race day? Contact me today to set up a free coaching consultation!
Train Right, Tri Right!
Coach MJ
