Improving bike time

[mosaic]

Anyone have any good ideas about tri specific bike training? I'm more a runner and really need to spend a LOT of time learning to cope with swimming. I'm looking to spend more time with my bicycle, since I do okay with the bike leg, but don't necessarily train for it. I would really appreciate any tips or workouts you may have for crowded, shorter race legs.

Thanks

[Tri Girl]

I, like you, come from a running background. My weakest leg of any race is the bike (good thing it's the longest ). I'm doing long distance training now, but next season I'm going to focus on short distances. Just like in running-to increase speed, you need to do speed work. Here is what I have in store for next season:
1. speed work- ex: 20 seconds fast (110+ rpm) then 40 sec recovery (85-90 rpm) increasing the time of fast spinning incrementally until it's 1 or 2 min fast
2. bike fartleks- sprinting for short distances then recovery for a while (just like running)
3. tempo rides
4. hill work (long hill repeats as well as short hill repeats)

The best way to get better on the bike is to simply put in lots of saddle time. I can see a big increase in the last 8 months (when I started riding) and I think a lot of that is attributed to simply putting time in the saddle.

Best of luck to you!!!

p.s. I'm not any kind of bike expert, so take my opinions/ideas with a grain of salt. I know others here will be full of wonderful information.