These guidelines which were derived from years of learning from mistakes, will make your cycling training and racing be much more successful.

Make use of your gears wisely. Do not force a gear which is way too hard and wears down your legs (bear in mind, you’ve still got a run to do). Continue to keep your cadence up around 90 RPM. In order that you won’t need to grind up the hill, anticipate what gear you have got to be in for any hills and shift early.

Train using new equipment. When you join a race with  new bike equipment, be sure that you have tested and mastered it first. This applies to aerobars, clipless pedals, saddles, wheels – anything on your bicycle that could badly have an effect on your riding. This suggestion is particularly significant for clipless pedals; ensure you could stop and dismount safely prior to using them in a race.

Work on U-turns. Why? Many races with out-and-back bicycle courses have a U-turn turnaround wherein you need to navigate around an orange cone. Even seasoned triathletes found themselves kissing the road because of these turnarounds. To prepare for the race, look for a place where you can practice sharp corners and U-turns. Like in a race, always take them slowly.

Stay hydrated on the bike. Many newbies wait until the run to start drinking liquids. That is a big mistake. Don’t forget to drink on the bicycle so you are already on a full tank of gas as you start the run.

Put on a helmet. Helmets are required during races, but do not forget to wear one throughout your training. There are circumstances when even veteran cyclists can crash through no fault of their own. Never assume that you will be safe even without a helmet.  If this is what happens to a helmet in a crash, imagine what your skull would look like.  Seriously, wear your helmet.

Keep your bicycle in good condition. Not keeping the bike chain lubricated and not keeping tires at the proper pressure are two of the most frequent mistakes novices make. These mistakes could cause mechanical breakdown for instance a broken chain or a flat tire. Buy lubricating oil and consult your bike shop owner about its proper usage. While you’re there, purchase a floor pump with a built-in pressure gauge.

Organized or competitive riding may still be new to you and although the rules of the road are still the same as for recreational cycling, the penalty for breaking them can be a severe accident. For all those new to competitive cycling, here is a list of a few do’s and don’ts:

Do ride with traffic. Cycling on the road can be an exhilarating experience, but it’s vital that you should stick to the rules of the road in order to stay safe and injury-free, especially if you are restricted in your training course by high traffic roads. The proper and legal way to ride on roadways is with traffic and not against it, contrary to the daredevil bicycle messengers you probably see in busy downtown streets. Weaving in between parked cars is another typical mistake since it makes it hard for motorists to see you until it is too late. Ride in a straight line, avoid erratic or unexpected turns, and ride defensively.

Don’t ride on busy streets or paths. It amazes me whenever I see serious cyclists riding on busy roadways, with hundreds of cars passing by them within inches of their limbs. Living in big cities makes it difficult to find open roads for cycling unlike those who are fortunate enough to reside near countryside roads. But thousands of bicyclists are hit, at times fatally, by vehicles on highly trafficked roadways. Get yourself a bike rack and drive to a place which has less dangerous training routes if you do not reside near rural roadways with low traffic. Yes, it’s a pain and takes more time out of your busy schedule, but your ride will be much more enjoyable and, on top of that, safer.  Another tip: Try to ride at times when there might be much less traffic on the roadways.

Do take part in group and organized rides. Bike clubs and stores in almost every well-populated area of the country sponsor weekly rides, and longer organized rides happen almost every weekend. Organized rides are a great means to practice, providing you with an opportunity to mix with a group of people who are near your current riding ability. Many large groups consist of a wide range of riding talent, from the slowpoke talkers to the stone-faced quad machines. Weekend rides with frequent food stops range from 20 to 100 miles; they are excellent opportunities to get in a good amount of mileage without having to bother about having sufficient essential fluids and food with you. These kinds of events will relieve you from boredom that can set in during those rides that may go up to over 25 miles (40 km).

Don’t ride an uncomfortable bike. I have mentioned how essential it is to get a properly fitted bicycle, but I can’t stress this point enough. No one likes to be uncomfortable in an activity that may last an hour or much longer, and riding a bicycle that does not fit or is uncomfortable is just a real drag. Other factors that affect comfort are the choice of a bicycle saddle (no real guideline here-you just have to keep trying them until you find one which fits your unique butt) and padded bicycle shorts.

Do be ready for anything. Unlike swimming in a pool at the YMCA or running within a few miles from your doorstep, biking could take you some formidable distances. You might find yourself 10 or even more miles away from your home, on some lonely road without a soul in sight. So it is essential to be ready for any mishap that might occur, mechanical or otherwise.

First of all, do not ride wthout using bicycle helmet. Have a friend or someone at your local bike shop teach you the way to fix a flat tire. Carry at least two tubes and also a pump (or CO, air cartridges) with you at all times. Carry a multipurpose cycling tool which will fit in a behind-the-saddle frame bag for basic repairs even if you are not mechanically inclined.

Carry a credit card, driver’s license and some cash with you always. You can also bring a cellular phone plus some extra snacks and water for longer rides.

Don’t be intimidated. For beginners, biking might be intimidating for them for a couple of reasons. First, the expensive tri-bicycles you’re certain to find in the transition area of any competitive triathlon (particularly hotly contested, large events like Ironman qualifying races) are enough to be able to make anybody rolling in with a mountain bike or old clunker feel ashamed.

Just as a veteran swimmer has a psychological advantage over those who fear water, an experienced cyclist joining triathlon has a physical edge on anybody with little cycling experience.  If you’re approaching triathlon from a cycling background, here are a few tips about how to get the most out of your training.

Get accustomed to riding all by yourself. If you come from a road racing background, then you may be pretty good at drafting and comfortably riding in a paceline.  But, triathlons are more like time trials rather than road races, so adjust your training accordingly. Be sure you do most of your training without drafting, but you could still do the occasional professional bike shop ride or road race just for fun and competition.

Get in the pool and pound the pavement. The temptation may be to concentrate on becoming a better cyclist, but your efforts are much better spent focusing on your weak points, not your strength. Cycling will comprise the majority of time in any proper triathlon training course, but that doesn’t give you permission to skip the other two sports.

Get over any aversion to aerobars. It took the road racing community quite a long time to acknowledge aerobars, and some traditionalists still scoff at their use, even for time trialing (although they are now in the minority). Aerobars provide a significant performance advantage, and my guess is that, as a veteran cyclist, you would like to do well on the bike leg of a race.

Get Aero. Having experts at your local specialty bike or triathlon shop take a look at you on your bicycle is a good way to find your ideal aero position. They may help you make the proper seat, stem, and handlebar modifications to improve your comfort level and aerodynamics. Normally these bike fittings entail taking a number of exacting measurements (for instance, your position relative to the stem, crankarm, as well as other “landmarks” on your bike), because even small adjustments can help alleviate strain on your arms or provide you with greater pedaling extension.

In order to be a very good triathlete, more important than being a good runner, is the ability to come off the bike leg with legs that haven’t been robbed of their running strength.

Typically, strong runners who lack adequate biking training will post unusually slow times on the run simply because the cycling has worn them down. These normally fast runners begin the run on sore, tired legs, often even close to cramping if they don’t have the appropriate training and necessary cycling distance under their belts. It matters not that they have a better runner’s body, or that their marathon bests beat cyclists’ by more than 30 minutes. By not adequately training on the bike, ‘runners’ effectively negate their natural running ability.

Remember, even if winning the triathlon is not your goal -simply to finish your first race – the same rules apply.

Because many triathletes come from a running background, biking is often the 2nd most feared event among the three (behind everyone’s bogey of the open water swim). For a newbie, biking might not be as intimidating as open-water swimming, but there are many reasons why some triathletes avoid cycling training. Some find the speeds too nerve-racking, or maybe the danger of riding in traffic is a factor. Some simply find biking uncomfortable or monotonous.

Regardless of what your aversion is to cycling (for those who have one), understand this: Riding comprises the majority of time in a triathlon. Regardless of how you train, you will spend most of your race on a bicycle saddle. So now would be the right time to get used to riding if you plan on attempting a triathlon. That’s not to say you will necessarily find bicycle training to be unpleasant. You may find the open roads to be an escape from everyday stress, group rides to be excellent social outings, and the dizzying speeds of downhills to be uplifting experiences.

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There are a wide variety of cycling workouts you can incorporate into your triathlon training. If you’re a beginner, a few of these exercises, such as long rides, road races, and hill or power workouts, are not recommended until you get more skilled.

Short. These very short rides improve endurance and introduce the novice cyclist to prolonged time on the saddle. You may do this at a relatively simple pace, most ideally spinning. From 5 miles (eight km), these rides gradually increase to ten to fifteen miles (sixteen to 24 km). A common issue among riders is saddle soreness, but with time the muscles in your buttocks would harden and also the pain will eventually go away.

Medium-distance rides. These rides are best for those training for an Olympic-distance race (40K cycling leg). They can range from 20 to 30 miles (32 to 48 km), and the intensity depends on the race goal.

Long rides. These rides are typically carried out at a slow, even, conversational pace. These ranges from 40 to around a hundred miles (64 to 160 km). The aim with long rides is mainly to increase stamina.

Time trials. Do these race simulation rides on a course with very few or no stops and at an intensity that is close to or at your desired race pace. Typically, they are half of what the actual race distance is.  These are good rides to allow you to track your improvement as a cyclist during the course of your training program.

Group rides. The intensity of these rides depends upon the group. Most group rides go twenty-five to forty miles (40 to 64 km). These rides can be killer workouts, great social gatherings, or a little bit of both.

Hill or power exercises. If by chance you live somewhere with a hilly terrain, hill climbing can help you develop both your strength and power, the two factors that will help you go faster. Or you could also accomplish this with power workouts, that integrate sprinting intervals in the middle of a ride.  One caution: These workouts are regarded as speed work, and you must not try them without first completing the base training.

* Recovery exercises. These exercises entail short rides at a low intensity, with lots of spinning. The distance could range from five to up to twenty miles (8 to 32 km). The aim in these exercises is to recover from a tough or long workout. Spinning during recovery exercises helps to loosen up legs and relieve soreness or fatigue.

Even if you can’t quote the gear ratios on your bike, you may be somewhat familiar with your bike’s multiple gears. These gears enable you to change resistance to cater to your current ability level and the varying terrain. You are probably aware that although some gears are easy to pedal, there are also others that will wear you down.

Learning to make use of gearing to accommodate workout goals and handle varying terrain appropriately is a skill that you gradually attain by experimentation and training. You would gradually learn which gear you feel most comfortable in. You most likely wish to discover the biggest possible gear to mash. Until your legs (specifically your knees) adjust to the cycling motion and you’re positive that your cycling ability has reached a competitive level where speedwork becomes a practical training technique, however, hammering big gears will do you more harm than good. You’ll cause undue and potentially damaging stress and strain on your knees. You may end up getting burned out and overtrain.

What is Spinning?

Spinning improves efficiency by pedaling at high RPM (revolutions per minute). Spinning is a safe way of preventing knee injury, learn proper pedaling method and adjust to the unique motion of cycling. Most professionals contend that pedaling at 85 to 95 RPM is an efficient spinning range. How do you know your RPM? The most effective way is to buy a computer with a cadence feature, which displays your RPM at the push of a button. It will be hard to determine if you’re actually spinning without a computer with cadence, especially if you’re a newbie.

How to Spin

Generally, the resistance when you are spinning must feel relatively simple, but not so soft and rapid that your pedaling motion becomes choppy, erratic, or uncontrollable. Pedaling must feel smooth, and your target should be on doing the whole 360-degree pedal stroke efficiently, with no “dead spots” or bursts of power. Each pedal stroke should feel controlled and tight all the way around. It is more challenging to spin throughout an entire exercise if you practice in a hilly terrain. Use your entire range of gears, and do not be afraid to make use of your easiest gear (largest cog and your smallest chain ring) to maintain high RPM on uphills.

Spinning should make up the first few hundred miles of cycling. In fact, for shorter or middle-distance triathlons, spinning might be your entire training program.

Indoor Spinning

Please note: In recent years, mainstream health and fitness enthusiasts have embraced “spinning” classes that to some degree imitate the training discussed here. This type of indoor training on a stationary bike however adds other factors and isn’t the exact spinning as described here. Group indoor “spinning” classes are enjoyable and can enhance your training down the road, but do not neglect a base of easy and high-revolution road riding before you begin pushing bigger gears or increasing resistance, whether indoors or out.

Triathlon bike racing is fast. It’s as simple as that. You likely aren’t used to the speeds of a racing bike with thin wheels or cycling on a crowded road. I’ve seen too many bike crashes and injuries in training and on race day. I want to help you reduce the risk of you hurting yourself.

Learn to Bike Safely

Bike-handling abilities are even more vital when you ride with a group – either on a training ride or during the race. Learning to be comfortable and safe on your bicycle requires practicing safety skills, such as emergency braking, hill climbing, and turning corners. It’s best to find an experienced rider to train you these basic skills, but why not try these effective pointers to get you started.

Emergency braking. When you’ve got to abruptly stop, brake your rear tire first and hardest, using your front brakes as additional, but secondary, braking power. Shift your weight backward, pushing your arm and upper body straight out so that your bottom would stick out behind the saddle. A lot of this is split-second timing, but it’s really a crucial-potentially life-saving-skill you’ll be able to learn and practice on a rural road, far from traffic and other riders.

Hill climbing. Be sure to pace yourself when climbing a steep hill, brace your hands on the top of your brake hoods for leverage, and gently rock back and forth as you peddle up and down. When you suddenly come to a stop before hitting the peak, just click out of your pedals (if using clipless pedals) and catch yourself.

Downhill riding. Going down a downhill curving road at a high speed could be exciting but until you have mastered it, you have to be slow and ride in a comfortable speed as you go downhill. Furthermore, pay special attention to potholes, obstacles, traffic, along with other hazards.

Cornering. Turning at high speeds is the same with riding downhill – reduce your speed until you have mastered it. Be sure to lean slightly into the corner and position the pedal on the corner side up to avoid it hitting the pavement as you turn. Focus on making a clean turn, something which may be useful when those roadies tell you to “hold your line.

You can minimize your chances of causing a nasty pileup on race day if you practice clean turns during training.

Cycling is a lower body sport. It is easier to master than swimming because it does not take as much time to become proficienft.

The technical aspects of cycling evolve around body position and pedaling efficiency.   Given the same power output, a rider sitting tall will be slower than a crouched rider.

The wind acts as a resistance to forward movement which slows the cyclist down.  To minimize the wind
resistance, the cyclist must become as aerodynamic as possible by keeping the body low with knees and elbows tucked in.

Pedaling efficiency provides the power to cut through the wind resistance.   To maximize that power over a long period of time, the cyclist must develop a smooth stroke concentrating on maintaining a steady circular pattern with a cadence of 70 to 90 revolutions per minute.

This is different from the technique used by sprinters who pump the pedals in an upldown piston-like action. Although the motion is circular, the main forces acting on the pedal occur, on the downstroke while the upstroke is used as a short recovery phase.

If a cyclist falls onto a hard road surface, friction against the skin shreds off the top layers of the epidermis and the deeper-dermis.

The deeper the abrasion, the more blood — although even a mild skin abrasion is painful. Without proper treatment, abrasions can become infected.

Treatment

The simplest way to treat road rash used to be clean soap and water, an antiseptic cream and a dressing.  But new research suggests that this method may not be ideal since it can further damage the injured area, making healing slower.  Some antiseptics actually harm the tissue and affect the regeneration of cells within the wound.

The best method is to clean the area using sterile water under pressure (a syringe is ideal). You can even use gauze to lightly clean the area, but don’t rub hard or you’ll do more damage.

After the wound is cleaned, cover the area with a dressing.

Change the dressing regularly, keeping the area moist — it heals quicker, protecting itself against infection.  It is also advisable to guard against tetanus (an infectious disease that affects muscles) if the wound is open. If the abrasion is full of deep cuts, then see a doctor as stitches may be needed.

Cycling shoes, unlike those for running, are stiff, unforgiving items that offer little shock absorption from hard road surfaces and they are often narrow and constricting — but the benefits of support and power transfer outweigh the use of running shoes as a viable alternative.

As a result, cyclists often suffer from a condition known as “hot foot,” caused by excessive pressure on the balls of the feet during hard effort.  Hot foot occurs most often on long rides. It may develop sooner or more intensely on hilly courses because climbs cause greater pedaling pressure. The pain results when nerves are squeezed between the heads of each foot’s five long metatarsal bones. These heads are in the wide part of the foot (the “ball”) just behind the toes.

Cyclists with biomechanical problems, such as high arches or excessive pronation, suffer more than those with neutral feet.

Treatment

Insert a padded sock liner into the shoes to help protect against road vibration.  Also ensure that your cleat position is correct (the ball of your foot should be on the center of the pedal).  Give your feet a bit of breathing room by loosening the straps on your shoes — remember that your feet swell the hotter they get, so make allowances as you ride.

For chronic problems, you should see a biomechanist or podiatrist about custom-made orthotics.

With orthotics, your feet don’t absorb all the vibratory energy, helping you transfer more power to the pedal.