Things I've Learned about Cycling

The bike leg accounts for the biggest part of a triathlon, and correspondingly usually accounts for the largest component of training time and effort...I know that I've spent a good portion of my life on top of a bike training in the past. During that time I learned a few lessons about bike riding for triathlons, here are some.

Bike riding takes a lot of time and is weather dependent
This is stating the obvious, but is important to know and factor into your week. Some parts of cycling can be made time efficient by using indoor trainers and the like, but nonetheless you need to spend a good amount of time on the road just getting miles in. Not only do the number of miles you'll ride take time, but there are inevitable stops along the way for traffic lights, drink stops and the like, plus factors that slow you down such as wind and hills. Riding is also weather dependent, and there are times when it is not a good idea to ride outside and so you need to have a plan B to rely on to at least get some training done - the rain radar is a cyclist's best friend. All these things are considerations when planning your training so it is safe and effective.

It's not all about the bike part 1
There's a triathlon truism that says "the ride is for show, the run is for dough", which means that in triathlons it is not about who has the fastest bike split, but the person who is the best triathlete that prevails. All those people with big cycling legs look impressive, but I'd prefer multi-purpose legs that can ride AND run. Remember that you need to train like a triathlete across all three sports, even if cycling has the most appeal. So train hard on the bike but not at the expense of compromising - or ignoring - your training in the other legs.

It's not all about the bike part 2
Cycling is a very aesthetic sport. Cyclists worry a LOT about the look, having the right gear, the coolest paint job, the slickest wheels, the brand name components...socks at the right length up your calf and more. Pleeeeease!!! I wonder if many of them actually worry much about how well they ride. Unfortunately, triathletes follow the lead taken by cyclists, especially when it comes to ticked out TT machines, aero helmets and the like. While these are important, what is more important is the engine that pushes the pedals and once have a good enough bike then spend any extra cash, time and effort on improving your engine by training effectively.

Group riding can be both good and bad
It seems that more than in swimming and running, cycling is a sport that is done in groups of two or more. This fits the adage that cycling is the new golf in the sense that pedalling only serves to interrupts the talking!! Cycling in groups is a great social exercise, complete with adrenalin and excitement when the pace picks up. However, in terms of training effect, 'noodling' along in a group is low on the effectiveness scale so depending on your training objective for the ride, then riding in a group might not be the best option. Also, don't make your objective of bike training to see how long and/or how many wheels you can hold...put your own nose in the wind at times.

However, some groups can be very productive and achieve fitness benefits you might not be able to achieve on your own. Not just for the group aspect, but the sustained pace a well coordinated, good size (4-6) group can achieve can play an important part in building your fitness regardless of the length of triathlon you're training for. The hard part is finding the right group for you and your cycling.

You need to train the way you want to race
This is also the rule of specificity and it seems to particularly go amiss in cycling training. If you think how hard you want to go in a race...then think some more about how often in training you go at the same intensity for similar periods of time...in the same bike position? A lot of bike training seems to be done in the "mushy middle" in terms of intensity, which can help to build general fitness but will not necessarily prepare you to race a TT in a triathlon. Group rides are particular offenders for encouraging "mushy middle" training - with some exceptions - and certainly don't allow aero position riding. You need to get out on your own sometime to really get in some race specific training.

Bike skills are more important in training than racing
There's no doubt that staying on two wheels is a direct result of how well you can handle a bike (plus some luck). Since you'll spend most time on your bike actually training, and inevitably a good deal of time with others it is really important that your bike skills are up the task - you don't want to be the one who brings the bunch down. So learn the skills of bike riding solo, in a group, in traffic, in variable weather and more in order to save your own skin...and others.

The sun burns when you ride
The cyclist sunburn is like a tattoo od pride for many on their arms and legs. But as we all know, sunburn is also skin damage and by virtue of the time you'll spend in the saddle in the sun, you are exposed to this. But there are many ways to avoid this, starting with sunscreen (re-applied during the ride) and including sun protection garments like arm covers. And for the folically challenged guys...remember you head too, because helmet sunburn marks look silly!!