Good Cycle Riding Techniques – For Triathletes And Triathlons

Pedal action

Your legs need to apply most pressure during the downward phase of pedalling. With clip less pedal you produce a small amount of upward lifting at back of the stroke, but this is not the crux of cycling power or efficiency. Choosing the right gear to suit your effort level and the terrain will come with experience. Spin too fast and your legs will move little more than the air around them. However, push too hard a gear and your knees take a lot of strain plus you will tire easily. Gears on most triathlon bikes are 12-25 on the rear cassette and 39/53 or 30/40/52 on the front chain rings. The larger the rear sprocket size, the easier the gear becomes. On the front chain rings the ‘big ring’ has you travel further per revolution, so small front-big rear is an easy gear for steep hill Conversely, a big front-small rear combination gives you a large gear for downhill or tail-wind situations. Vary your gears to find out what feels best and what is clearly the wrong gear – if possible, ride with more experienced riders around to watch and listen to their gear choices and changing patterns.

Cadence

The number of revolutions your feet rotate per minute is called your cadence. The optimal number is around 80-100, depending on your muscle size, the terrain and what gear you choose. Riding with more experienced riders lets you see their cadence and helps set a rhythm that you can follow. A cycle computer showing cadence will help you focus on your pedal action – this is better than speed, which can be very slow uphill despite a high effort.

Cornering

In the real world you have to be able to corner safely and without wasting energy. If you slow too much, you have to reaccelerate brake too hard and you can skid off. On sharp corners, get your inner pedal up and press the outer foot into the pedal at its lowest point. Looking where you want to go and lowering your body makes directing the bike easier. On slight bends, you may be able to pedal through them. Choose a course with a series of twisting descents and junctions to practise cornering.

Top Tip

Practising your bike skills is as important as building your fitness. Like a pilot, you will need to log many hours before you can feel fully confident to control your machine. Ride your bike often and enjoy learning to become a cyclist.