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.

[mosaic]

Thanks for the suggestions. It's actually helpful just to see what others do. Where do you do these 110+rpm bursts? On a street? Please say no..

Okay, so my other confession is that I'm actually very scared of my road bike, particularly falling off it in the street. So, yeah, I see how time in the saddle will help. I'm guessing that the aerobars make steering tougher. Is this true? Perhaps I'm too used to the handling of my mtn bike?

[Tri Girl]

I do my speedwork on a trail that goes around my local lake. If I do it at the right time of day there is little foot/bike/stroller/rollerblader traffic. You're right tho, I'd never do drills on the street. I can barely concentrate on one task at a time, let alone try to deal with traffic also.

When I first started using my aerobars, steering was difficult and kinda scary (especially getting out of them to turn, or shift gears), but now it's truly second nature. I eat in my aeros on long rides, can shift while only using one hand (my bike is not a tri bike so my shifters are in the normal place), and even rest my chin on one hand when I'm tired- all the while doing these things while maintaining safety, of course. It will definitely get easier with practice.

One thing a friend told me when I first started riding is this (because I had a big fear of not only going fast, but being clipped in): don't be afraid of the bike. Think of it as an extension of your body/legs. When I think of it that way, I feel more in control of myself and my bike.

Have fun out there!

[Lise]

I strongly advise against being in the aerobars on the street. There's a 1/3 mile stretch on my ride down to the lake when I can get in the aero bars. It's a broad section of city street, through an industrial area, and downhill. I can fly. As soon as I'm approaching the next intersection, though, I get back out of the aero bars. I'm very aware that I have much less control over the bike when I'm "aero". I practice that when I'm on a nearly empty south branch bike path. Even when I go aero on that little stretch of road, I think, "The gals at TE will have my butt if I get hurt this way..."

Here's a good link to a site about bike safety on the streets: http://bicyclesafe.com/

I feel safe on my bike because I ride it so much. I'm comfortable. I am entirely focused on what's going on around me, always scanning the cars, road, etc. Once you get the hang of it, you'll probably love it. I've had some bad spills in the past (as a teen). Riding over dirt or ice on my skinny-tired bike still makes my stomach clench.

There is nothing like going fast on a sleek bike with nothing in your way. Enjoy!

[Tri Girl]

You are so right, Lise!! I'm never in my aeros where there's traffic/obstacles or when it's even remotely busy. On my long rides I only get in them on the road because I'm on deserted country roads with very little traffic.
I'm glad you said that because I made it sound like riding in aeros is easy and safe (which is certainly not always the case).
See, this is why I don't have children- I'd subliminaly prompt them to do dangerous things and then wonder why they got hurt...

[mosaic]

Flatlander,
As a distance runner with decent strength, I really recommend weight training year round. I do believe Joe Friel recommends that women lift year round too. Off season, if you can muster the boredom, I think you will feel a huge difference in long distance running and cycling too if you get a power strength training cycle in. As a former rower in college, I found the lifting built my quad strength and it really helped my legs support my body on long runs and the improved knee stability will help keep injuries at bay. I was really surprised after rowing awhile how much easier feeling running became for me. Good luck! Sounds like you have a great plan.

There is no way I will get aerobars anytime soon. I actually live in the city of Boston. NOT a bike friendly place, by any stretch. I actually have a nice bike commute that is about 75% off road. Perfect for my mtn bike. I don't know that I will ever ride my road bike in the streets. I usually leave town to ride.
Thank you for the bicycle safety link, Lise. I'll definitely check that out.