Tips for safe and fun cycling

The current pandemic has led to drastic changes in the bike industry. Bike sales are booming. Suddenly, riding a bike has become a fun way to phsyically distance while enjoying the great outdoors. More so, for many people around the world, the bike is a convenient (and necessary), sustainable, cost-effective and reliable mode of transportation.

While accidents on the bike do happen and some roads are just not safe for biking, your safety and enjoyment on the road can be improved with a few tips:

1. Master your cycling skills - While you can improve your fitness on the trainer, a stationary bike trainer does not allow you to identify and master your cycling skills like you can when you are riding in the elements and on all types of terrain. Learn how to change your gears, sit on the bike properly, stand up and adjust your position, grab your bottle (for hydration), break quickly, maneuver your bike in tight spaces, react smartly, descend, corner, stop/start on any terrain and ride confidently on your bike.
2. Invest in the right gear - This goes beyond the obvious of getting a professional bike fit from a very experienced fitter if you are riding your bike for more than leisure. Your helmet, sunglasses, shoes and clothing should be very comfortable. If you don't feel comfortable in your gear, you are not going to be comfortable riding your bike for many miles. Visit your local bike store for bike-friendly gear and clothing.
3. Obey the rules of the road - While we all want drivers to obey the rules of the road, cyclists should do the same. Learn the rules of the road in your community.
4. Be remembered - If you are riding on the open road (not on a bike path/trail), you want every car to remember you as the "nice" cyclist - not the one who stuck out your middle finger, yelled at the car or disobeyed the rules of the road. Create a good image for the entire cycling community.
5. Don't be a hypocrite - It's easy for a cyclist to complain about distracted drivers. But sadly, people who bike are also guilty of being distracted while riding. Whenever you are behind two wheels (not on two wheels), take the same actions as you'd like others to do while in the car.
6. Be alert - It's important to be alert to your surroundings. Always look what's slightly in front of you, paying attention to cars, dogs, squirrels, branches, potholes and any other distractions. Plan your routes accordingly to minimize riding in unsafe areas. If you like to listen to music, do so on a safe trail (free of cars) and keep the volume low so you can hear people around you.
7. Keep your bike tuned-up - A clean and well-tuned bike is a happy bike. A proper tune-up doesn't mean simply cleaning the chain and wiping off the grease, dirt and sweat. To ensure safety while riding, make sure the bike is fully rideable at all times (bolts, bearings, wheels, brakes, tires, cleats, pedals, cables, etc.). Your bike should always be in proper riding condition and if not, don't ride outside. Your local bike shop can teach you how to best maintain your bike.
8. Have fun! - It would be a shame if the only time you are allowed to ride a bike outside is when you are a kid and only in the neighborhood with your parents watching. While a stationary bike trainer is an effective tool for specific bike training and for riding your bike at any time of the day, no matter the outside weather conditions, riding a bike outside is fun. Let's keep riding fun. It's easy on the body as it is non-weight bearing and it allows you to be impressed in nature. Riding a bike is freedom in the great outdoors.
9. Be the change you want to see - If you aren't happy with your current cycling community, safety or riding conditions, get involved with your community.

“Ride as much or as little, as long or as short as you feel. But ride.”

– Eddy Merckx

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TriWeek: Cycling Tips

The bike portion of a triathlon represents the majority of your overall racing time. However, most athletes look to the run as the area where significant improvements in fitness need to be made. But to run to your potential, you must consider what precedes the run - the swim and the bike.

When it comes to training for the cycling portion of a triathlon, we can't see the bike as a time trial event. If you are simply seeking a personal best time/power wattage/speed, you are likely overbiking. On the flip side, if you simply "save your legs" on the bike because you are worried about running out of energy for the run, you'll underbike.

To deliver a strong race day bike, you must train to do so. Instead of putting all of your focus on FTP, TSS, IF or average power watts, consider the following that will have a huge impact on your cycling and running abilities:

• Posture and form
• Skills/bike handling
• Pedaling mechanics
• Terrain management
• Fueling/hydration
• Pacing

To become a better triathlon cyclist, the first thing you must learn to do is learn how to ride your bike well. If you are afraid to reach for your water bottle cages or if you don't know how to change your gears on variable terrain, all that indoor training to improve your FTP will not show when you ride outside. If you are athletically uncomfortable on your bike or afraid to ride hills or around other cyclists, this will likely cost you a lot of mental energy. If you are unable to make tactical decisions with your posture, pedal stroke, pacing or terrain management - especially when you are fatigued - you'll finish the bike feeling exhausted. It's important for your safety and overall cycling enjoyment to improve your cycling skills and terrain management. 

Here are a few components to master to help you become a better triathlon cyclist:

1. Resilience - Because of the corrosive nature of running, use your bike training to become a stronger athlete. Strengthen your muscles, your aerobic system and mental toughness through your bike training. This will pay off with a stronger body to run well off the bike. This means - ride your bike often. Let your (specific) bike training make up at least 40-50% of your overall weekly training volume. While there's nothing wrong with going out and riding your bike, it's important to make sure that your workouts are helping you become a stronger and more economical rider.
   
2. Pedaling mechanics - Learn how to ride your bike well. A smoother pedal stroke makes for improved riding efficiency. Workouts should include riding at variable cadences (fast and slow cadences) at different intensities.
   
3. Posture - Don't overlook the importance of a proper bike fit. Your position on the bike should allow you to ride efficiently with a wide or open hip angle so you can make smooth pedal strokes. Your bike fit should take into consideration of how your load is distributed from your aerobars/elbow pads, pedals and saddle. With the right fit, you'll ride stronger and faster. When you ride, you should be an active participant in what you are doing. Stay engaged, attentive and aware of the decisions you are making as you ride your bike. Learn how to stay relaxed but also aerodynamically efficient. Learn how to sit up and stand while you are riding - don't assume that staying aero is the "best" position to stay in for your entire triathlon bike portion.
   
4. Neuromuscular firing - Muscle fibers receive messages from the brain. Train in a way where you have to think about what you are doing instead of just pedaling at one effort, with one specific cadence and at one specific riding style.
   
5. Fueling and hydration - Master your fueling/hydration in training so that you are well prepared for the demands of race day. What you take in during the bike will impact your run.
   
6. Enjoyment - To improve your bike fitness, you need to ride relaxed. If you are scared or tense, you will not ride your bike well. You want to feel safe and confident on your bike. To improve your comfort on two wheels, practice, practice, practice your skills. 

Helpful Cycling Drills

• Specific cadence drills -
  Workout main set example: 3 x 12 minutes as (2 minutes at 55rpm, 100+ rpm, 65 rpm, 100+ rpm, 75+ rpm, 100 rpm). 3 minute EZ spin (choice cadence) between.
  
• Standing Drills (must be done outside) - learning how to shift your weight and to take the load off your quads.
  
• Heavy Gear -
  Workout main set example: 2 x 20 minutes at 50-60 rpm - all at moderate effort.
  
• Fast pedaling/high cadence -
  Workout main set example: 8 x 30 sec at 100+ rpm (strong effort) w/ 90 sec EZ between (but keeping a smooth pedal stroke)
  
• Single leg drills -
  Workout main set example: 4 rounds of (30 sec right leg, 30 sec left leg, 90 sec normal pedaling)
  
• Figure 8's, u-turns, cornering (must be done outside) - Perform in an empty parking lot. 

For most triathletes, there is a big disconnect between fitness and skills. While you can develop great fitness through indoor training, you must have the outdoor skills to transfer your indoor fitness to the outdoors. Your biggest room for improvement will come through smart bike training (not from more/harder running). By learning how to ride your bike better, you'll ride faster and run better off the bike.

Become a better triathlete - focus on the bike

It's hard to find me not smiling when I'm on my bike.
Especially when I'm riding in Greenville.

Views like this make me so happy to be outside, in the mountains, surrounding myself by nature, on two wheels. Yes, our riding is challenging and it's not easy to settle into a rhythm but it's impossible to get bored and there are endless cycling routes to choose from, with so much to see, on two wheels.

I feel SO lucky to live in Greenville, where our roads are bike friendly and the views are spectacular.

It's common that many triathletes assume that to be a better triathlete, you need to be a better runner. While there is some truth in this statement as triathlon is a 3-sport event, but far too many triathletes remember the last sport as the sport that was the "failure" when it's the bike that allows you to deliver yourself to a good run.

Far too many triathletes fail on the run simply because of what precedes the run....the bike.
Sure, some triathletes are just "better" runners than others but some triathletes are better trained and skilled cyclists than others, which makes for better running off the bike. 

Now I believe that this blog needs to have some context as it's easy to go off in several directions on this topic. While I am not saying that you should stop trying to be a better runner and put all your focus on the bike, there are a few ways that you run better off the bike, simply by becoming a better cyclist.

1) Make sure you are properly fit on your bike. This should a non-negotiable investment that you don't even think twice about getting done as soon as you get a new bike and then at least 2-3 re-fits over the next year. When you are fit properly on your bike, you are more comfortable riding at higher intensities and for longer volumes. Your fit will help you ride more efficiently, thus you can run with "fresher" legs off the bike. A proper fit will also help you ride safer on your bike as you will feel more "one" with your bike (instead of feeling like you are on a bike that doesn't fit you - imagine that logic).
While any bike fitter can call him/herself a "professional fitter" it is important to do your research to ensure that your bike fit specialist/expert not only has experience but also has consistent testimonials, among all types of cyclists, who would confidently recommend this individual as an experienced fitter.
Lastly, once you get your fit, you need to do your homework. Many triathletes get very comfortable with a bad fit and when they are properly fit, they go back to old habits (ex. sitting on the saddle in the wrong place, not rotating the hips when aero, putting too much tension in the arms while firmly holding the base bars, etc.). It is important that you recognize that it takes time to get use to a good fit, especially after you got comfortable with a bad fit.

2) Make sure your bike is in good working conditions - Imagine where all that sweat goes when you are training? Or what happens inside your bike when you ride in the rain. Now imagine what happens to the efficiency of your ride when all that rust builds up inside the inner-workings of your bike. Now think about how great your bike rode when it was brand new.....overtime, without keeping your bike in good working condition, your bike becomes more difficult to ride as you train for your upcoming races. Without realizing it, you have to actually ride harder and put forth more effort when your bike is not maintained. A detailed tune-up is more than wiping off your bike frame and lubing the chain. Not only will your bike be safer to ride when you keep it in great condition throughout the year but it will ride more efficiently, thus allowing you to expend less energy to go faster. Your bike is an expensive machine and you need to take really good care of that machine. Don't assume that your speed on race day is all based on your fitness - a tuned-up bike is a fast and safe bike.
(I am incredibly lucky to be married to one very detailed bike mechanic. Karel will spend over 2 hours taking apart almost every part of my/his bike to keep it in top-notch condition, almost once a month, every month throughout the year)

3) Always work on your cycling skills - For many years, Karel always told me that I would be a better all-around Ironman triathlete if I was faster on the bike. His approach to make me faster was simple.... improve my horrible cycling skills. This was years in the making but I can finally say that I have good bike handling skills and great management of the terrain when riding.
Understanding how to best climb, descend, pace yourself, how to change gears, when to break, how to navigate in windy conditions, how to efficiently stand or sit, how to position your hips on the saddle, how to rotate bottles on your bike, how to take turns, working on a variable cadence and riding comfortably on any and all terrain will not only make for more enjoyable (and SAFE) riding but you will find that you save a lot of energy when you ride, thus helping you run better off the bike. When you know how to ride your bike efficiently, you are not as fatigued when you finish the ride, thus it makes for better-feeling legs when you start the run. Sadly, for many triathletes, riding on the trainer or riding in a straight line, on flat roads, doesn't improve bike handling skills and terrain management. If you want to be a better cyclist to be a better runner, you have to ride outside a lot.
For any individual who did not grow up riding on a bike (which is most triathletes living in the US), it can often feel like your bike is a foreign object that you are sitting on (which likely doesn't feel good when you sit on it when you are not fit properly) and then you have to control this expensive and fast object when you are on the road.
When you ride scared or tense, you can't control your bike (thus "speed wobbles" - it's not the bike, it's you causing the bike to wobble).
It is important to feel one with your bicycle.
I will be the first to tell you that my skills have improved greatly BUT I am still working on my cycling skills. I have improved tremendously in the last two years, since moving to Greenville as we have little flat terrain and a lot of different types of roads to ride on.
For most triathletes, working on cycling skills will pay off more than checking off your "long" ride workouts or thinking that running longer will make you a better triathlete (or more prepared). These long workouts are great for your confidence but they may falsely validate "readiness" before a long distance triathlon IF your skills are not up to par.

4) Have trust in your fueling/hydrating plan - A poor bike fit, coupled with a bike that is in poor working condition, combined with not-so-good cycling skills....sorry, but no amount of sport nutrition, even from the best sport nutrition expert, will ensure success on race day.
As you continue to work on tips 1-3, it is important that you continually work on your fueling/hydration plan in training to build confidence for race day. There is no reason why you should arrive to race day and have no idea how to fuel as you have months to practice, practice and practice. Above all, sport nutrition should be tolerable but you don't have to love it. Sport nutrition serves a function whereas real food in your diet is what you should love.
To ensure that your fueling plan works, I encourage you to include some race-prep workouts (around 3.5-4 hours for Ironman athletes and 2.5-3 hours for half IM athletes), which help you test your current fueling/hydration regime on the bike to see if your pacing and nutrition will set you up for a good run.

5) Make every ride a meaningful ride - Have a purpose for every ride and ride a lot. You are allowed to ride your bike for more than just a workout. When was the last time you took your bike outside and just explored a neighborhood without a Garmin to clock your speed and miles?
How about taking your bike for a spin (outside or trainer) to get warmed up before a run? How about riding your road bike for an EZ spin or just simply ride your bike for 20 minutes to work on your cycling skills? Are you riding to gain fitness, strength, speed or endurance or are you riding to improve your foundation and to work on weaknesses and skills? You can do both!
If you are always riding to check off workouts, in order to reach x-miles each time you ride, you are not riding with a purpose. At the end of the day, everything that you do in training should be designed to help you perform better as a triathlete on race day. If you are chronically underperforming on race day on the bike or always running far below your potential off the bike, ask yourself if there is something you can do in training to help you train smarter. Sadly, running more isn't the answer to being a better triathlete.

For any triathlete who wants to be a better all around athlete, take note of the middle portion of a triathlon (swim BIKE run) so that you can ride your way to a successful triathlon performance. 

Safe cycling

I didn't grow up as a cyclist - heck, I barely rode my huffy bike with purple tassels when I was a child.
I was born to be a swimmer and have always felt comfortable in the water.

Karel, on the other hand, was born to be on two wheels. He has been riding a bike since he learned to walk. Road, fixie, TT, triathlon, mountain - you name it and Karel will ride it!
Whenever Karel has an off day and he feels tired, I just tell him "go ride your bike" and instantly he feels better.

When I met Karel ten years ago, I was training for my first Ironman. My cycling skills were horrible. I was afraid to clip in and out, afraid to get out of the saddle, afraid to be on my aerobars on busy roads (or around other people), afraid to take turns, climb, descend...yes, pretty much afraid to be on my bike despite me training for a 112 mile bike event.

I was great at riding on a spin bike and ok at riding in a straight line on the road. Anything else and I felt off balance, uncomfortable and certainly not one with my bike.

Thankfully, Karel looked out for me and wanted the best for me. He knew that for a happy marriage and for my safety, I needed to learn how to confidently ride a bike AND have the skills to ride my bike out on the road, in all terrain and weather conditions.

Fast forward to 2016 and 10 Ironmans, dozens of triathlons, bike events and a few bike-specific train-cations in the mountains and I can confidently say that my bike skills have improved A LOT.
He also showed me that my body was built for hard bike courses with a lot of climbing.


10,300 feet at Brainard Lake in Boulder, CO

I owe it all to Karel for constantly taking me out of my comfort zone.

But, as much as I knew I needed to work on my skills, this brought on many tears running down my face while riding my bike with Karel ((and a handful of arguments) where I was just too scared to try something on my bike.
But Karel was not comfortable with me riding my bike in a race, let alone on roads with cars, without proper cycling skills.

 Riding a triathlon or road bike was always very mechanical for me in that I wasn't always quick to react to what to do in certain situations and it would often take me a second to act after thinking. Thanks to living in Greenville where the terrain forces you to react quickly as it is equally challenging as it is beautiful, I now find myself able to ride (so happy) without having to think as much as to what I need to do when I see a stop sign, descend down a steep hill, climb or make a turn.


And if I wasn't on my bike, I would have never met Mr. Llama who LOVES cyclists.
I know I still have a ways to go until I can ride as confidently as Karel can (riding a bike is like walking for him - he doesn't have to think about it, he just does it) but at least I have made a lot of progress and I feel far more safer when I ride my bike out on the road thanks to a huge improvement in my cycling skills. 

As a triathlete and someone who really loves to ride her bike in the mountains, in nature, I know there is a great risk when it comes to sharing the road with cars.

But that's just it - we are cars and bikes, who both share the road.

I've said it over and over again but I feel so lucky that we found and now live in Greenville, SC. We have endless cycling routes in and around the mountains (where we ride 99.9% of the time - straight from our doorstep) and the cars actually share the road with us cyclists. It's not a bad problem to have but I can't tell you how many times we have to signal and wave to a car to pass us because they will slowly stay behind us, patiently letting us ride. If that is any indication of where we ride most of the time, I can confidently say that where we ride, the people don't need to get anywhere fast as we are in the country and life moves a little slower near the mountains.



Sure, we get the occasional honk or rude driver but it's not a common occurrence. To make it more evident as to the safety of our rides, I rarely ride anywhere that has a bike lane OR shoulder. I actually feel more safe riding here in Greenville without a designated bike lane than when I rode on the shoulder in FL.

It's far more common that a car will pass far to the left (often in the other lane if there is a yellow line) than to try to squeeze by us without moving.
Cars don't look act at us as if we don't belong.



We have over 25 miles of the swamp rabbit trail for men, women, boys and girls to ride leisurely, to stay in shape or to work on cycling skills which also provides many Greenvillians the opportunity to learn to ride and to actually ride a bike.
I can't tell you how many bike shops we have in and around Greenville and every week, our downtown becomes more bike friendly.

Greenville wants people on bikes and thanks to the city, the Greenville Spinners and many others who are actively involved in the bike community, people are proactive in making us feel safer on the roads.



While accidents do happen and some roads are just not safe for cyclists (thus the #1 reason why we wanted to move out of Jacksonville, FL), your enjoyment for cycling and your safety on the road can be improved with a few of these tips.

1. Master your cycling skills - While you can improve your fitness on the trainer, a stationary bike trainer does not allow you to identify and master your cycling skills like you can when you are riding in the elements and on all types of terrain. Forget the race wheels, the power meter, and the aero helmet which you feel you "need" to ride faster. Learn how to change your gears properly, sit on the bike properly, stand up and adjust your position, grab your bottles (and rotate your bottles), break quickly, maneuver your bike in tight spaces, react smartly, descend, corner, stop/start on any terrain and ride confidently on your bike. If you ride the trainer a lot or you find yourself uncomfortable outside on two wheels, take the time and practice riding your skills as often as you can by riding outside on safe roads.

2. Fuel and hydrate appropriately - When you are bonking, you can't think or react clearly. You lose all good judgement. Whereas you may not be in danger if you bonk in the pool or when running, it's dangerous to your life if you intentionally or unintentionally underfuel/underhydrate when on two wheels. Always bring more nutrition/fluids than you need and plan your refueling stops before you need to stop.

3. Be comfortable on your bike - This goes beyond the obvious of getting a professional bike fit from a very experienced fitter (especially when fitting you with the "right" saddle type and position). Your helmet, sunglasses, shoes and clothing should be very comfortable. If you don't feel comfortable in your gear, you are not going to be comfortable riding your bike for many miles. Do not try anything new on race day - practice in similar gear in training as in race day and don't assume that deep race wheels will make you faster if you struggle to keep them in a straight line in training.

4. Invest in electronic shifting - I can't say enough good things about electronic shifting. From an economy and safety standpoint, I feel this should be mandatory on all triathlon bikes (aero bars and the base bars) as it allows for more efficient (and often) shifting of the gears no matter the terrain (sitting or standing). This has been the best investment on my bike and I can't imagine riding without electronic shifting.

5. Obey the rules of the road - While we all want drivers to obey the rules of the road, cyclists should do the same.

6. Be remembered - Whenever I ride and I am passed by a car, if I have the opportunity (ex. safe terrain), I give a little wave and a smile. I want every car to remember me as the "nice" cyclist - not the one who stuck out my middle finger, yelled at the car or disobeyed the rules of the road. I want to create a good impression for all cyclists and I am sure I am not alone in this as other cyclists/triathletes in the community do the same.

7. Don't be a hypocrite - It's easy for a cyclist to complain about distracted drivers who are eating in the car, taking a phone while in the car or texting while in the car. But sadly, athletes are guilty of the same things. It's just as easy for a cyclist who drives a car to get just as distracted as a driver who doesn't cycle. How many times have you been driving home famished and exhausted after training and find yourself easily distracted (and a little angry) from being low in energy or taking a phone call or making a "quick" text?
Whenever you are behind two wheels (not on two wheels), be smart when you are driving as it's not just cyclists who are at risk on the road but everyone else who is around you, walking, driving and animals too.

8. Be alert - In the two years since we moved to Greenville, I have never ridden my bike with headphones in my ears. It's important to be alert to your surroundings and plus, riding a bike allows you to be close to nature so open your eyes and ears and enjoy it! You should also be aware of your surroundings, always looking what's slightly in front of you, paying attention to cars, dogs, squirrels, branches, potholes and any other distractions. Plan your routes accordingly to minimize riding in unsafe areas.

9. Keep your bike tuned-up - I can't tell you how many bikes have been in the hands of Karel and he has found something on or inside the bike that could potentially risk a bike accident. A proper tune-up doesn't mean simply cleaning the chain and wiping off the grease, dirt and sweat but making sure the bike is fully rideable at all times (bolts, bearings, wheels, brakes, tires, cleats, pedals, cables, etc.). Your bike should always be in proper riding condition and if not, don't ride outside!

10. Have fun! - It would be a shame if the only time you are allowed to ride a bike outside is when you are a kid and only in the neighborhood with your parents watching. While bike trainers are an effective tool for specific bike training and for riding your bike at any time of the day, no matter the outside weather conditions, riding a bike outside is fun. Keep riding a bike fun. It's easy on the body as it is non-weight bearing and it allows you to see more than you can see in a car or by foot. Riding a bike makes you feel free and it's an activity that I encourage everyone to participate in, no matter your age or fitness level.

11. Be the change you want to see - If you aren't happy with your current cycling community, safety or riding conditions, get involved with your community. While change takes time, there's no point complaining about something that you can possibly do something about. While laws and roads won't change overnight, you deserve to ride your bicycle outside.

In light of the recent cycling tragedy, my very good friend (and athlete) Meredith (a wife, triathlete, cyclists, full-time employee and mom of two young kids), who is extremely actively involved in our cycling community, shared this powerful message on social media and with her permission I would like to share:

" I rode this morning, alone as I do 90% of the time. This is awful, and unfortunate. It could happen to any of us. So do fatal car wrecks, plane crashes, and random cancer diagnoses to those we love. We cannot live in fear. You will do nothing for the sport by hiding in the garage. Yes, the trainer has a place, but there ARE safe roads and 95% of the drivers in our (Greenville) community realize and accept that we are human beings on two wheels and give us that respect when they pass. As I was nearly pinched off the road by a rogue vehicle just this morning, the Michigan crash already heavy on my mind, the car behind the offending car then laid down on its horn and pursued the driver who seemingly pursued me, in what seemed to me a defensive move in my direction, to tell the other driver what he tried to do to me wasn't cool. It shook me up, but I was glad to see another car take up for me, in a way. Then, as I waited for the last green light on my cool down home, a gentleman in a pick up truck pulled up beside me and rolled down his window to say hello, ask me about the weather, and wish me a safe ride. All this, and the friendly hello and waves from multiple fellow cyclists out this morning. I know what was on all our minds. I personally work for this safety in our community, and I won't quit. You also know what they say - the only thing necessary for evil to endure is for good men to do nothing. So in this case, be an exemplary ambassador for cycling, ride when and where it is safe, and be overly friendly and visually appreciative to those cars who respect and protect us. I take in the beauty and enjoyment and the life altering joy a bike brings. Ride on!"


Riding with Meredith this morning and enjoying our peaceful roads with endless mountain views. Thank you to the cars who were so patient and nice to us as we celebrated our good health on two wheels.
Happy times on two wheels! 

Train smarter, ride smarter

It's a completely different mindset to go by time instead of by miles.

Just think about the many different outcomes that could occur if a coach tells all his/her athletes:

Workout: Ride 100 miles.

Do you know how long it would take Karel and I to ride 100 miles in Greenville?

Well, we have ridden a century just a few times (2 for me) since we have moved to Greenville in May 2014 and the miles do not go by quickly here!

Regardless of where you live (mountains, hills, flat, by the beach, etc.), it's important that your workout has specificity, especially if you are training for an endurance event.
Seeing that changing your physiology and adapting to training stress is paramount to being physically prepared for race day, if your training plan asks you to complete x-miles and there's minimal structure or purpose to the workout, you are delaying the opportunity to experience significant gains in fitness. Additionally, your training will become monotonous and you'll find yourself going through the motions, week after week with little to no improvements.

 Furthermore, if you aren't comfortable riding your bike due to a poor bike fit, you do not know how to use sport nutrition properly to stay well fueled and hydrated and/or you lack the proper skills (climbing, descending or changing gears) to ride efficiently on your bike, you will struggle to improve your fitness (and you may risk injury or sickness). 

I often hear other athletes talk about how "fast" they rode for x-miles as if the only goal of the workout was to ride as fast as possible. Or athletes will boast about how many miles they accumulated in one ride.
While there's nothing wrong with either of the above statements, athletes should not make the only goal of a workout to see how fast you can go or how far you can go.

Instead, focus on what's happening within those miles and above all, be sure that you can actually absorb the training stress that you are putting on your body. With this comes a responsibility that you are incorporating great lifestyle habits like good daily nutrition, good fueling before/after workouts, great sleep and stress management and the ability to function well in life.

We are very specific with our workouts and within every workout is a main set - even for the long workouts. And for our Trimarni coaching athletes who are in cold conditions and are still on the trainer, they have a very specific trainer option which does not keep them on the trainer for more than 3 hours - ever!

With a time-based approach, you make training fit into your life and not the other way around (and that's how we like to train and coach our busy athletes who balance training, family, work, etc.). And since every triathlete wants to become a better, stronger and faster cyclist since it is the most covered distance in a triathlon, it's very important to train in a way that can help you develop the necessary skills, fitness, endurance and strength to excel on race day.  

Consider the following tips to help you train smarter to reach your cycling performance goals faster.

The tips are not focused on time-based training but instead, they are very important components that will help you ride more efficient and thus, ride stronger so that you can ultimately run fresher off the bike. 

Cycling tipsRather than chasing miles when you ride, consider these tips to help you become a better (strong, faster, more efficient) cyclist.

1) Create a positive training environment for consistent training (note the position of the TV below which is in our workout room which is low to the ground. This is very important to not stress the neck when riding in aero)

2) Create variable cadence so that you can adjust your cadence as needed on variable terrain (incorporate specific cadence drill sets)

3) Learn how to use your gears properly (and anticipate when to change gears) when riding in the wind and on hilly terrain

4) Develop great muscular strength so that you do not tax your cardio system when climbing

5) Learn multiple styles of climbing so that you are not stuck in only one position

6) Learn how to anticipate climbs/descends

7) Get comfortable riding in a group environment so you are comfortable riding around others on race day.

8) Learn how to descend

9) Learn how to descend (especially on windy roads)

10) Get comfortable eating/drinking on the bike when riding (at all speeds)

11) Get comfortable changing bottles around in your cages

12) Practice changing a flat tire - and keep practicing

13) Ride with your race wheels at least 1/2 a dozen times before your upcoming race to ensure that they are appropriate for you to ride as efficiently as possible

14) Don't ride scared on the road. Be comfortable and confident on your bike.

15) Enjoy riding your bike! Ride your bike anytime just for fun (you don't need to turn on your gadget just to ride your bike.)

Road bike fun in the off-season

After spending the past 10 years living all over Florida (Davie, New Port Richey, Dunedin, Jacksonville) I welcomed our first experience (in a long time) of seasons when we moved to Greenville, SC in May 2014. By October, the trees were changing colors and the weather was getting cooler.

We are now getting our second opportunity to enjoy the fall season and like most triathletes, the fall coincides with the off-season.

Whereas cyclists often swap out the road bike for a mountain and/or fixie for cross training, the off-season for triathletes is a great opportunity to improve cycling skills and to have some fun on two wheels....without being in an aero position. 

Although it is not required that you rush out and buy a road bike (the sport of triathlon is expensive enough as it is with one bike!), if a road bike purchase is an option or you have been neglecting your road bike in your garage/storage room over the past year, I highly recommend giving your triathlon bike an off-season break as you appreciate riding a road bike in the off-season. 

If you have ever gone on a ride with Karel or seen him in a race, it wouldn't be a shocker to guess that Karel comes from a cycling background. After spending almost 2 decades of his life on a road bike as a bike racer, Karel uses his previous cycling experience when he trains and races on his triathlon bike....now that he has transitioned to the dark-side and rides a tri bike.

Although Karel is still trying to master the balance of being strong on the bike and being able to run strong off the bike, the biggest difference between Karel and many other triathletes is how well he can ride his triathlon bike due to his exceptional bike handling skills. 

Even though I have learned a lot from Karel (relating to triathlon training/racing) in our 9.5 years together, he wouldn't hesitate to tell you how horrible of a bike rider I was when we met. Over the years, however, I improved my confidence on the bike but I am no where near the level of Karel. 

Every season, I find myself more comfortable and efficient on my tri bike which ultimately helps me cycle stronger and run better off the bike. 

But because of the set-up of a road bike (versus a tri bike), it is much easier to control a road bike in all terrain, especially descending and cornering. At all types of speeds and in all types of road/weather conditions, it is much easier to maneuver a road bike on the road versus a triathlon bike.

Additionally, when riding a road bike, you are engaging the hamstrings a lot more than on a triathlon bike and because of the seat position relative to the handlebars, a different hip angle on the road bike works the glutes a bit differently with every pedal stroke to develop stronger glute muscles.  Also, it is easy to work on pedal efficiency while riding a road bike.

Lastly, because of the set-up of a road bike, bike handling skills are easy to work on which translates well to better triathlon bike handling skills. As examples - grabbing/rotating bottles, riding with one hand, riding in the wind, taking corners, descending, etc.

Here are three of our top tips for triathletes who have a road bike:

1) Enjoy your off-season on a road bike. For most triathletes, this will last 4-6 weeks. It's ok if you don't get on your tri-bike during this time but it's also ok if you want to get on your tri bike for a few rides. Use this time to have fun on two wheels and to work on your skills.

Also, consider joining a group ride (at a similar fitness level) for a fun riding experience. If you are riding in a group setting for the first time, let others know as they can give you some tips.

2) When you transition into your more structured training training after the off-season, we suggest to transition back to your triathlon bike to begin to wake-up and train your primary triathlon muscles. Because muscle memory is so important throughout the season, it is important to train on your primary racing bike for the majority of your bike workouts in your training plan.
But because you can still benefit from riding a road bike in the first month or two of your training plan (after the off-season), an option is to dedicate your weekly rides to your tri bike (or set-up your tri bike on the trainer if you typically train indoors in the winter) and to enjoy your road bike every now and then for a longer ride on the weekend Certainly, you can switch this up based on weather and your training regime. Ideally, after 4-8 weeks of more structured training at the start of your season, you will want to dedicate all of your bike training to your tri bike (with the occasional easy spin or group  ride on the road bike). 

3) Work on your skills and get comfortable being uncomfortable. It's far too common that triathletes can get themselves extremely fit through indoor riding but lack the skills and confidence to ride a triathlon bike safely and efficiently in a straight line outside and around other athletes. Allow yourself a break as you don't always have to be on your bike with a mindset to just "train." You can never do too many skill-focused workouts on the bike. Whereas the off-season presents you with many opportunities to change up your normal cycling training routine so that you can exercise on any type of bike, triathletes who need to improve cycling skills should spend at least one or two sessions per week (10-30 minutes) during the season just working on specific cycling skills on the tri bike.

Here is a great video with a few skills to work on (in addition to descending, position and corning) - remember, safety first!!

St. Croix 70.3 - bike tips

There’s no better feeling than finishing a race with a strong effort. Perhaps you invision leaving it all out on the course in the last mile or maybe you remember your last race, sprinting to the finish with your hands in the air. It’s not easy to finish a race strong, especially in an endurance race but with the right pacing strategy with a well-fueled and hydrated body, every athlete has it in him/her to experience how amazing it feels to give a full-throttle effort to the finish line.

But no athlete likes to remember the end of a race as being a horrible finish or perhaps, not having any gas left in the tank the last few miles. Feeling empty, depleted and dwelling on not being able to race strong to the finish line is not something you plan for and even with the best intentions to pace your own race, you never know what the body will do throughout an endurance race. 

It’s far too common that athletes will talk about the end of the race either with positive and motivating thoughts of being able to race smart and finishing strong or having nothing left to give and suffering well before the finish line chute. That  later memory often stays with the athlete for a while and particularly for goal-driven athletes, those athletes will likely relate that poor performance with the need to train more or harder (which is not always the immediate answer and may even do more harm than good). Sure, there are times when you are feeling horrible and giving your best effort and the outcome works out exactly as you wished, but the key to experiencing a successful race performance is an unique combination of taking a few risks but also pacing your own race.

There have been several group bikes rides that I have participated in in the past year or so that I had SO much fun in the ride - typically riding with the guys and a few super strong girls. I was pushing, my legs were burning and my heart was pumping and I was in total enjoyment with all of that suffering. But during and after these rides, I knew that this “workout” had nothing to do with my race day pacing or even my training plan in general. But sometimes you have to change up the routine to experience what works and doesn’t work to help you understand your race day efforts and group rides have little to do with how I can pace my own race on race day. But they sure are fun!

Imagine standing at the starting line at a running race and feeling trained and ready to go and then, when the gun goes off, you start out running with the lead group because you feel good at the moment and you want to be as "fast" as everyone else (and don't like being passed). Perhaps a pace that is 10 seconds, 30 seconds or even minutes faster than a pace that you trained yourself to do or even a pace that you could never even hold in training. It’s through common sense that a body that tries to push harder than it has trained to push (or to push for a specific amount of time without risking serious fatigue or bonking or injury) will not be able to finish strong, even with the strongest mind and sport nutrition/coke at aid stations.

Here lies the biggest problem with triathletes is not understanding how to pace the bike portion of a triathlon in order to set the body up for a strong run. Similar to a running race, most runners know exactly (or a range) of efforts that will allow for steady pacing and a strong finish or a slow gradually fatigue from starting out too fast or pushing too hard throughout the race. Through a smart training plan that allows for a lot of brick workouts as well as test sets to understand the best pacing on the bike to ensure a strong run off the bike (alongside proper fueling) a triathlete will be very prepared with a good range of “efforts” to race a smart in the bike portion of a race and to finish strong.

So, how do you know what this effort should be? Well, heart rate is not a very valuable tool on the bike and neither is speed. There are so many factors that can affect both and you may find yourself constantly struggling to be consistent with training and racing by using these two tools. You can still monitor the HR but the weather, sleep, stress, nutrition, effort, distance and fitness level can all affect the heart rate.

Perceived effort and watts on the bike (with a steady cadence which you can also monitor) are the two most valuable tools that I encourage athletes to use when riding on race day. A separate bike computer on your bike will also help you monitor these variables. Specific to long distance racing, the majority of athletes should not “hurt” on the bike. Certainly "hurt" is relative and can be defined differently from an experienced to inexperienced athlete. There should be a max sustainable effort that should allow you to race hard enough to put your training to the test but this effort should give you the least amount of stress possible so that you can still run strong off the bike. As for watts, this should be determined well before race day by reviewing power files (IF and TSS are two good numbers to review) and doing several “race prep” workouts (bricks) to perfect pacing and nutrition.

Before I get into the specifics of the St. Croix 70.3, 56-mile bike course in my next blog post, here are a few tips that I will share as to how I was able to race on the hardest course I have ever raced my bike on but also how you can prepare yourself for your next triathlon race.

-Cassette – I used a 11-28 cassette. Instead of a 10-speed I had an11-speed cassette. Thiis allowed for less jumps between gears compared to a 10-speed cassette. This also helped with smoother shifting. Be sure you have the right cassette for your race depending on the terrain, you can discuss this with an experienced bike mechanic or read forums from experienced athletes who have rode your course. This will be a game changer for you if you do/don’t have the right cassette. If you have ever climbed and wished you had just one more gear to shift too, that is what it is like to not have the right cassette (although when climbing the beast I would have loved a 14-speed cassette :) 

-Di2 – Electronic shifting was the best addition to my new bike (thanks Karel!) especially on a hilly course. I have shifters in my base bars in the brake levers and in the aero bars. Additionally, I can stand and shift at the same time and shift from big to small (vice versa as well) while standing. This played a huge impact on keeping a steady effort throughout the race in St. Croix and since changing gears is key to keeping a steady cadence, it is nice to be able to have electronic shifting so I can just hit a button and my gears change. Karel also put in a chain catcher on my bike so the risk of my chain falling off is less if I accidentally cross my gears when shifting. 

-Develop your own riding style – Every athlete will have his/her unique style of riding, especially on a tough course. This is specific as to how an athlete will climb. 90% of the time you will likely see me climbing out of my saddle for this is how I am able to get the smoothest pedal stroke and save my legs for the run. This does require a bit more energy from my upper body but I am much more comfortable standing than sitting. As I mentioned above, I can shift as I stand so that  is a big bonus for my riding style. Sitting in the saddle is another way to climb. Do not feel as if you have to stay aero for your entire bike ride, especially on climbing. Sit or stand and stretch those hips. If you do stand or sit a lot when you are racing, an aero helmet will not be to your advantage. 

-Bike tune up – Your bike should be tuned up and ridden before race day to test anything new or changed on your bike. Be sure your drive train is as smooth as possible and there is no friction. Karel does a complete overhaul on each of our bikes before a race (and throughout training too) which can take up to 2 hours to get our bikes race ready. He takes the bike completely apart and every part is removed and he makes sure that all the bearings and all moving parts are smooth and there is no friction. Many bike mechanics will not go to this great of detail for a bike tune-up and you may find your bike with a clean chain and a sparkling frame and that is it. Invest the money for a really good tune-up on your bike to ensure that you can take your engine on your bike and race the best race possible. A new chain and tires may be all you need depending on how regularly you take care of your bike. Karel has worked on some bikes that are rarely taken care of and although he tries to do his best replacing cables and bearing and other parts, some parts are not fixable and require new parts (more money for the athlete). Also, you want to be aware of any cracks in your frame which need to be taken care of ASAP with the manufacture of the bike. I should also mention here that a good bike fit should be an immediate decision after you purchase a bike OR if you have never had one before on the bike you are riding OR if you feel as if you are not fitted right (or sitting) right on your bike. Karel has helped so many triathletes, cyclists and MTBers in and around our area with his RETUL fit system and we consider it “free” speed for the investment of the fit. If you are put in the right position on your bike, not only will you be able to generate more power BUT you will reduce risk for injury and can train more efficiently. Fits are not just for the elite or experienced – every triathlete should invest in a bike fit from an experienced fitter especially if you are expecting your body to perform in training without injury and to improve. 

-Hydration set-up – I am a big fan of sport water bottles as the main hydration carrier on your bike, in cages that are reachable. It is important to be able to take a sip of your drink frequently to meet your fluid, electrolyte and carbohydrate needs each hour. Being able to shake up your bottle will allow for properly mixed contents (as oppose to sipping from a straw) and being able to toss a bottle at an aid station provides you with a free cage to store cold water for sipping/cooling. Don't use your favorite bottles for race day if you plan to toss a bottle. For a half IM distance, you should have no less than 3 bottles on your bike (or 1x 24-28 ounce per hoour) – allowing for 1 bottle PER hour. I encourage athletes to bring their own nutrition and think of the aid stations as a treat and not to rely 100% on the aid stations (although still use them as needed especially for water or if you loose some nutrition). It is encouraged to use your training nutrition for race day and this should be well practiced (in the same amounts) throughout your longer training sessions. Fuel as tolerated and use cold water to cool the body (heat, back, neck, etc.) as much as possible in hot races. By reducing the need to rely on solid food and prioritizing liquid nutrition it is much easier (and safer as you can keep your hands on your bars and watch the road - think of eating on the bike like texting and driving - you need to maneuver your machine as you ride and sipping a drink makes this a lot easier.) and more efficient to meet individual hydration, energy and electrolyte needs through a one-stop-shop in a bottle.
Karel and I both use Infinit nutrition for our fuel on the bike and I created a custom formula for each of us, which I do for other athletes as well. 

-Practice your skills – This is the area where athletes of all fitness levels can improve. To be a safe and strong rider you have to be comfortable riding on your respective course. The St. Croix 70.3 course never took me out of my comfort zones but I did not feel comfortable “racing” on some of the descends. In my mind I rode scared down many of the descends and twisty roads but I feel this was simply lack of experience on these types of roads. Although I do not climb in training, this is a strength of mine and I love to climb but I know I need to continue to work on my skills on the bike going downhill. I have improved my bike skills tremendously over the past few years with Karel’s help but without similar roads to practice on in training, I know that this was my biggest limiter in this race and where I lost the most time with my competitors. However, I felt like I raced my best race possible and paced my own race. I look forward to our upcoming move to SC for the opportunity to practice my skills going down hills for I know this will continue to limit me in these challenging courses (which I love). All triathletes should feel comfortable on their bike outside on the road (and around other athletes) and should have the skills for a safe and smart race (if you aren't comfortable changing gears or grabbing bottles, practice!). I can’t stress it enough but if you can, please drive or bike some of your course (ex. the start/finish or "difficult sections") ahead of time (before your race) so you are not only prepared for proper shifting, bumpy roads or potholes and tight/sharp turns but also to reduce anxiety before your race (the unknown is always stressful for athletes). 

-Wheels and tires – If you are thinking about race wheels, invest in name brand wheels which invest research and money into their wheels to ensure that you have fast AND safe wheels. Just because a wheel has a dish doesn't mean that the wheel is safe to use. Karel does a lot of research on bike gear and is always keeping up with what's new and effective (he's kinda like the Consumer Reports of biking). It’s important to consider your course and how the wheel will function on your course as well as your ability to ride with race wheels. There is a big difference between the dish size in race wheels as well as a disc wheel and this is important to consider when shopping for wheels. Karel went with no disc wheel because not only is a disc wheel heavy but it feels every hole because it is a solid wheel. A disc wheel doesn't absorb the shock of bumps that well so he went with a 90mm wheel in the rear and 70mm wheel in the front for better handling on this course. Because I am a lighter/smaller rider, I feel more wind with race wheels (and thus it is more effort to control the bike) so I have a 60mm wheel w/ tubular tires. For bad road conditions, clincher tires are at risk for pinch flats whereas tubulars are better because your flat will likely be just from a puncture which is out of your control (ex. a nail or glass compared to pinch flat which can occur from hitting a bottle or a big bump). You can also ride with a little less pressure in a tubular and there is no risk for a pinch flat. Karel gave me his race wheels for this race so he had clincher tires but he said if he does this race again he would definitely use tubulars.  If you do not have the money (or interest) in investing in race wheels (keep in mind that race wheels are more than just for show – you have to be very comfortable riding with race wheels and the faster the rider, the more benefit you have with the wheels) you can always rent wheels. But be sure you try them out (with good tires and tubes   - for rental wheels don’t always have the best tires/tubes on them so you may want to invest in new tires/tubes before the race) in your last few longer workouts to get comfortable with them (and to adjust any parts to make sure you can properly shift).