Bike pacing

[Lyn]

Hi Matt

Thanx for your advice on my nutrition query.  I can work it in nicely as there is quite a climb from transition to the start of lap one so I won't forget

I don't know if you can help with something else (I am new so have lots of questions!)......

I am having trouble judging how hard to push my bike so I still get a good run. The bike course is hilly, but does have good stretches to push the speed.  I'm being cautious on the hills, droping a gear lower than I could as I'm worried I might affect my run otherwise.

Is this a good plan or am I under-estimating what I can get away with?

Lyn

[Matthieu O’Halloran - "M@"]

Hey Lyn thats sounds like a good plan fo somebody new like you!
As you get more experienced and stronger, you can eventually be a little more agressive.

I would suggest you use your cadence as gauge on the hills.
To make sure you maintain the same rythym...
So if that means dropping a gear or two, then thats fine!

A very usefull question during the race.
Is to ask yourself "could I be ridding faster?"
For the first 2/3 of the ride, the answer should be yes.

And then, in the final 1/3 you can increase your pace.
Which will then carry good momentum into the run!
You might even pass a few athletes on the way who have started a bit to quick

[Lyn]

Brilliant  I will practise that this week.

Really appreciate you time, what a fab forum 

[Lyn]

Hi Matt

Well I followed your advice.....and I think it gave me a good consistant race thanx. I hit the run split I was looking for and had a good swim.  However my bike split was n't great and really affected my overall result.

I felt like I could have gone faster, without affecting my run, but just didn't know how to do it in a measured way.  I think, with all the hills, the ride is possibly quite technical and I'm wondering if I just need more time on my bike to get a better feel for how to pace myself?

My ironman is flat, so I'm spending the next 4 weeks practising holding a consistant pace, on the flat, so I can get a better feel for what I need to be doing. I'm also tweeking the nutrition as I found the bars I was eating hard work and I've uped my water from 500ml to 750ml.

I would be grateful for any thoughts you have as I'm starting to look at my training for next year 

[Matthieu O’Halloran - "M@"]

Hey Lyn im happy to hear you had a consistent race!
Consistency often eludes some of the top athletes.
So you can be sure youre on the right track 

You will definitely improve your bike skills and fitness as you train consistently over time.
Especially since cycling has simpler biomechanics than swimming and running.

Now since your Ironman will be a flat.
I suggest you ride at a slightly lower cadence to ensure you have a lower heart rate & burn less calories.
Also practicing long periods in your aero bars will ensure your body will be set for race day.

As for your nutrition.
Best would be to exclusively drink water to swallow food, wash your mouth or cool your head.
And that all other liquids you drink to have some sort of calorie or electrolyte content.

The reason is, that while at race pace effort.
You stomach will be slower to absorb food/liquid.
So you do not want to waste space in your belly and/or complicate with too much simple water.

Where incidentally it might lead to some bloating or sloshing in your belly.
Of which can deter you from feeding some more and possibly “spew”
And can also lead to electrolyte flush…

[Lyn]

Brilliant thanx Matt will build all that into what i do for the next few weeks.  Definately would like to avoid spew....wouldn't want to waste calories 

When I'm done do you think i'd be best to focus on regular short rides or longer rides?  Also should i go back to hills and practising higher cadence?

Lyn

[Matthieu O’Halloran - "M@"]

Hey Lyn happy to help!

Once your done and recoverd from your IM.
Best would be to focus on shorter and faster bike training.
With a long ride tossed in regularly.

The reasoning, is that we want to lets say "raise the roof" of your engine.
Before filling your engine with quality long miles leading into races.

As for your cadence.
Best would be to focus on low RPM and race RPM.
Since long races are mainly about strength and rythym 

[Lyn]

Hello Matt

Thanx for the quick reply, I'm looking at my post race training tonight so I should be able to give it a real focus now.  Not that my bike skills are driving me mad or anything 

[Matthieu O’Halloran - "M@"]

Hey Lyn bike skills are a bit like swimming.
Its best to learn when your young 
But never the less you can still improve them!

Sometimes tweaking your bike set up can help.
Women typicaly have the long legs/short torso combo.
And then makes them get a shorter stem.
Of which can hinder handling/cornering abilties...

I actually sometimes suggest my athletes to do long races with open finger bike gloves.
Sure it might be dorky, but Peter Reid won a few Ironmans wearing some 
As it will avoid any slipping on your bars and allow you to grip bottles better at the aid stations!

A different example is my girl friend.
She quite "petite" and started to ride bikes in her late 20's and rides a lot indoors.
So she struggled with her handling because her drop bars/STI combo where to big for her small hands.
But last summer I got her a pair of HED bull horn bars that have very small handles.
And since then she has been much more comfortable and confident on her bike!
Because she can now feasibly/firmly squezze her brakes.

In revenge, some athletes are be better off with drop bars than bull horns in the hills.
To each their own 

[DamienC]

If I may, why not head to an empty parking lot or hard grass park, and practice your handling there?  Set out cones, or use the lines in the parking lot as cones, and practice zig-zagging around them on your bike.  Figure 8's also can be a great way.  Start with wide slow turns, and as you get more confident, your corners will become tighter, sharper and smoother.

[Matthieu O’Halloran - "M@"]

Hey Damien when I was a junior my coach use to make us to stuff like that!
He would make it more interesting.
And put dollar coin$ on the ground that we had to pick up while ridding.
Which we could keep at the end of the drills!

Ah to be a kid again

[DamienC]

Growing old is mandatory, growing up is optional!! 

[endoverend]

Hi Lyn, one good way to improve your bike handling & confidence is to spend the off-season riding an MTB off-road - nothing like a bit of slip-sliding around in the mud to get used to a bike!
Usually some good winter MTB races & of course there's cyclo-X.

Also, remember that its all about the eyes - your body (& bike) will follow where you're looking - watch the olympic divers or gymnasts, the head initiates the movement, same on the bike.

Wouldn't stress about it too much - coming from an MTB/cycling race background, I've never seen so many cr*ppy bike handlers than in Tri! (where even taking a drink bottle from the frame without veering across the road, appears to be an advanced technique!). Golden rule of criterium bike racing is to avoid the guy who's the triathlete! 

[Lyn]

Thanx guys really helpful ideas.  I might have to call myself dork from now on though as I enjoy racing in my fingerless gloves   

I'll give the car park a go and I have some friends I can go mountain biking with.  Can't promise both won't end in blood as I do have a history of wiping out  Still all good practise!