44 replies to this topic

[twosheds]

Ive done the first olympic tri- and there is no disputing the fact that i am a crap cyclist. I actually cant understand how I can be as bad as i am on the bike_ Im fit and Im strong- why am I so slow? In the Noosa tri I was 4th ( in my age group)in the run leg ( 47m)and 33rd in the cycle( 1:31). There were only about 50 in the category. My transitions were much better this one- so it really does come down to the cycling.
Anyway would love to hear peoples suggestions- i will go to the tri coach and get some specific advice and training but a really interested to hear others advice. Some of it is nerves- im still pretty shaky- but I still find it hard to reconsile that am am much worse than average for my age. My bike is quite good - got it second hand - but have been told Ill never outride it( lol).

Thanks,
twosheds

[Freetoez]

Have you been fitted properly for the bike?

[EverReadyBunny]

Hi Twosheds,

I can relate to that. I am also rubbish on the bike. I do wonder how it is possible for my legs to be turning and yet I seem to go nowhere.

On the other hand it is always a pleasure to hit the run section and I think it is nice to have your strongest discipline last I am sure I could improve my cycling and swimming for that matter by putting a lot more time and effort in but in the end I am happy enough to be naff at both.

Someone has to make those with the funny helmets look good.

[littleblackpug]

Join your local cycling club and do some club racing and have a chat to the club coach, cycling is a lot more than fitness.

[SpartaJen]

What does your bike training consist of?

[Phanta]

I'd echo a few of the questions the others have asked - have you been fitted for the bike, is it set up properly etc.

If the frame is the wrong size or the seat is adjusted incorrectly, you'll be pedalling inefficiently and expending energy unnecessarily. If you're using clip-in cycling shoes, that will help with your efficiency, but the bike setup is important.

Other common errors i see around include people pedalling with their knees out to the sides - if you keep your knees tucked in and going straight up and down, it will improve your efficiency also.

Without knowing your bike training etc - i'd also look at what gears you're riding in. The bigger the gear, the lower the cadence but not necessarily the quicker you go. As a runner, your leg strength and endurance should be able to cope with a higher cadence, so maybe try changing to an easier gear and maintaining a comfortable, fast cadence.

[twosheds]

Thanks for all the replies- in answer to the questions-

1. I have had the bike fitted - but I think I will get a second opinion on that. i am quite short and the bike is a very small frame. I like the size of the bike- for the way it feels- but will take it up and get the local bike shop to take a look. It is possibe it is a little small for me.

2. I do a long ride once a week 40-100km, and try to get on the wind trainer once a week for a harder session ( but dont always get there)- When i see it on paper- here lies the problem ....I dont do much cycling. I do find it is difficult to fit in. I have made a little pact with myself since Noosa- to get on the bike every day- even if its just 10 mins of skills.Did windtrainer this morning follwed by a very short run.

3. Cadence wise- i am working on keeping the cadence between 80-90 rpm and using th gears to control this. This does seem to help.
Thanks
twosheds

[Will]

I feel I have made substantial improvements on the bike this year.

2 things I feel made a difference:
- be consistent: try and ride 3 times a week if you can and do it all year long
- ride with stronger riders: you will suffer and get dropped in the first sessions, but it will make you stronger/faster. After a while you'll be able to hang on and even have some fun at the front...

[brewer]

Have a read of this article on cadence. It may be of some value.

I also think about where I am passing compared to where I am being passed, as that should give me an idea of where I am slower compared to other players.

[twosheds]

brewer, on Nov 4 2009, 08:19 AM, said:

Have a read of this article on cadence. It may be of some value.

I also think about where I am passing compared to where I am being passed, as that should give me an idea of where I am slower compared to other players.

Great article- thanks. I will increase my cadence a bit. to the recommended level,

[glenda]

I agree re the cadence thing. When I was "learning" to ride a couple of years ago a very experienced coach said most common error is trying to ride in too big a gear all the time. I have a naturally fast leg turnover in running, and same with cycling . I was told to try and ride at 90 rpm. I was also told to try and stay seated on the hills. Obviously the really hard ones you need to stand but if you check it, your cadence is higher when you reamin seated and it is more efficient.

[FatboyCsaba]

twosheds, on Nov 3 2009, 07:48 PM, said:

Ive done the first olympic tri- and there is no disputing the fact that i am a crap cyclist. I actually cant understand how I can be as bad as i am on the bike_ Im fit and Im strong- why am I so slow?

Thanks,
twosheds

Ive done multi-sport races with guys who were faster than me on the bike. Their advice was to do a lot of riding. I have done so and my speed on the bike has improved.

I think spin classes are over-rated, a real bike is better (prefer MTB to road bikes).

Edited by FatboyCsaba, 04 November 2009 - 09:23 AM.

[SpartaJen]

Consistency has made the world of difference for me.

For the last couple of years, I've only been riding 1-2 x per week. But this winter I've started riding 3 x week & it has made a huge difference. My speed has been gradually & consistently increasing after being relatively stagnant for the last couple of years. Focusing on my cadence has also helped as my natural cadence is very low (ie 60-70). Riding at a higher cadence takes some getting used to but it is worth it

[Aunty K]

Will, on Nov 4 2009, 09:11 AM, said:

- ride with stronger riders: you will suffer and get dropped in the first sessions, but it will make you stronger/faster. After a while you'll be able to hang on and even have some fun at the front...

This is the best advice!!

I'm not the strongest cyclist by any means but changes came when I was given advice by my coach. He said that I had to sit on the wheel of the stronger riders in my group. No matter what I had to go with them for as long as I could. In the beginning I was dropped heaps and struggled mentally with being dropped. I also thought that the strength in my legs would never come eventually I got stronger and now can sit on the front of the pack & roll through when I get tired. I'm lucky I ride with a great bunch who take care of me also .

Also, riding at least 3 times / week is necessary to keep putting miles in the bank.

Hope this helps.

AK

[Goughy]

Again, go with the better riders! I was riding with mates who are probably behind me a little (or a lot) and then doing a spin class every week. I thought the spin was doing great for me until another mate asked if I wanted to join him and his mates for rides. I am the slowest, in some cases by far and on my first ride he came back to me and helped push me up a hill to catch back up to them. But I have gained so much from these guys. Now rather than pushing me up the hill, they come back and tell to pick it up and catch up, and it gee's me along.

Now I ride with my mates as my easier long ride, mostly spinning comfortably. But I ride with this other group to push me hard.

Also, I've had a consult with a trainer and while I'm not a fast swimmer, I'm confident and have zero fear of it. Running and cycling I'm shit at, but cycling in particular I'm not confident at, not confident cornering or going fast downhill. So he wants me to swim twice a wekk, run 3 times and ride 4 times. I've gotta catch the other 2 up to my swimming. So I would ride more and more and more.

[twosheds]

Finding stronger ridersis certainly not a problem
Until the last couple of weeks I was actually too scared to ride too close to anyone- but am getting more confident each time so will see how long I can keep up!
will also try to do 3 decent rides a week. - It is hard to fit it all in- but will just have to make time !
Thanks for all the advice
twosheds

[Colin]

As a newbie the advice should be pretty much the same as starting to run.

Just ride and ride more.

Instead of one 40-100km ride...do a few of 20-30km..alternate them between your run days. Gradually get the confidence on the bike up, the speed and then get the distance up. In other words ...get used to riding.

There is no point (just like running) getting straight into groups, coaches, specific sessions etc etc...once you are used to it, then add thye other stuff once you are plateaued.

One of the big bike shop* owners down here who has been a serious cyclist for many years told me that after a long lay off he was starting to train again. The process was spending a lot of time on windtrainer, spinning and riding in low gears (high cadence) just to get the neuro-muscular co-ordination correct before embarking on heavier training.
And that is an experienced 'old hand'.

We try to get into the serious stuff far to quickly, and often led by well meaning advice trying to help us improve. But just like swimming or running...once we are happy with stroke, cadence, footstrike, balance or whatever...then we will be more comfortable doing the serious stuff, group rides etc etc

Be patient, it will come.

cheers

*edited to say "Bike Shop" owner...not sure why I said "running"...must have been thinking of something else as I typed...sorry.

Edited by Colin, 04 November 2009 - 12:35 PM.

[B+]

Colin, on Nov 3 2009, 08:26 PM, said:

As a newbie the advice should be pretty much the same as starting to run.

Just ride and ride more.

Instead of one 40-100km ride...do a few of 20-30km..alternate them between your run days. Gradually get the confidence on the bike up, the speed and then get the distance up. In other words ...get used to riding.

There is no point (just like running) getting straight into groups, coaches, specific sessions etc etc...once you are used to it, then add thye other stuff once you are plateaued.

One of the big bike shop* owners down here who has been a serious cyclist for many years told me that after a long lay off he was starting to train again. The process was spending a lot of time on windtrainer, spinning and riding in low gears (high cadence) just to get the neuro-muscular co-ordination correct before embarking on heavier training.
And that is an experienced 'old hand'.

We try to get into the serious stuff far to quickly, and often led by well meaning advice trying to help us improve. But just like swimming or running...once we are happy with stroke, cadence, footstrike, balance or whatever...then we will be more comfortable doing the serious stuff, group rides etc etc

Be patient, it will come.

cheers

*edited to say "Bike Shop" owner...not sure why I said "running"...must have been thinking of something else as I typed...sorry.

I agree with Colin here and Aunty K too, just get out and ride try hook up with some slightly stronger rides once a week or fortnight and do this session as your quality one.

Don't worry too much about the typo Colin.......this happens to all the old folk

Train safe

[Freetoez]

I like to hunt someone down on the bike, it's quite motivating, so another +1 for riding with stronger riders.

[kona09]

+1 for riding with stronger riders and at least 3 times a week...

[Kilee]

Great forum....I too suck completely on the bike.

I have been fitted on my current bike by a specialist coach but I think secretly he thinks I should just give it all away. Last tri season was completed without any real training program and this year I have followed a marathon program to the smallest detail.

I have gained myself a half ironman program which obviously includes cycling - so the plan is to drop 15 -20 min off my 90km time before May and I believe cadence training has a lot to do with it.

I have read the article suggested in one of the responses and think I may be on the right track. Promise to myself if I reduce my time by that listed above I will buy myself a new red rocket.

Look forward to other responses.

Oh and I ride with much stronger riders and consistantly get dropped off

[Rachel49]

Add another advocate for riding with stronger riders!
I can relate to much of the group advice given so far. My riding has taken two major leaps in the last couple of years:
1. I went from riding 40-100km, no more than 30km at a time to at least one 60km group ride per week which I struggled to hold on at the start to finding it a breeze by consistently joining this ride.
2. Joined the local cycle club and started racing. So much high intensity riding and lots of riding improves your cycling in leaps and bounds. And it's an absolute blast doing it!

[TechGirl]

Linda,

Have you switched to clipless pedals yet? They make quite a difference as you can focus on a full pedal stroke rather than just the front of the pedal stroke. One method commonly quoted is to focus on the bottom of the stroke by pretending to wipe something off the bottom of your shoe. Many new cyclists don't take advantage of the full pedal stroke to generate force as well as developing a smooth style. No doubt if you are doing drills they have talked about focusing pedalling with one leg. If not, then there's something else to focus on.

Otherwise, all the advice about riding, riding and then riding some more is spot on. Group riding is good, but it can also be a bit demoralizing if the group is a lot stronger. I'm having way more fun running then I did when I was doing lots of cycling. Horses for courses no doubt :-). But if you do get some good groups (more likely in a bigger centre such as Brisvegas) it should prove to be lots of fun.

I have 4 bikes still sitting in my garage not ridden in over a year.... oops.

TechGirl

[tiger angel]

I went to a bike fitting this week and naturally had to pedal on the windtrainer. The guy politely asked if that was how I normally pedaled. I thought I was doing the right thing but he said I'm a bit too toey and to treat the down stroke like a leg press motion. It may help to get someone to look at this. My mission, now, is to get it right and no longer cycle like a princess

[twosheds]

TechGirl, on Nov 4 2009, 07:40 PM, said:

Linda,

Have you switched to clipless pedals yet? They make quite a difference as you can focus on a full pedal stroke rather than just the front of the pedal stroke. One method commonly quoted is to focus on the bottom of the stroke by pretending to wipe something off the bottom of your shoe. Many new cyclists don't take advantage of the full pedal stroke to generate force as well as developing a smooth style. No doubt if you are doing drills they have talked about focusing pedalling with one leg. If not, then there's something else to focus on.

Otherwise, all the advice about riding, riding and then riding some more is spot on. Group riding is good, but it can also be a bit demoralizing if the group is a lot stronger. I'm having way more fun running then I did when I was doing lots of cycling. Horses for courses no doubt :-). But if you do get some good groups (more likely in a bigger centre such as Brisvegas) it should prove to be lots of fun.

I have 4 bikes still sitting in my garage not ridden in over a year.... oops.

TechGirl

What are clipless pedal? I use spd cleats- this was a huge deal for me. First time I tried I fell over twice before I even got on the bike,lol.

[twosheds]

Kilee, on Nov 4 2009, 05:59 PM, said:

Oh and I ride with much stronger riders and consistantly get dropped off

The little old lady with the dog in the basket and the tassels put of the handlebars drops me off:fool:
twosheds

[twosheds]

EverReadyBunny, on Nov 3 2009, 08:17 PM, said:

Hi Twosheds,

On the other hand it is always a pleasure to hit the run section and I think it is nice to have your strongest discipline last

Wow- a pleasure- I cant say thats the word id use-LOL
In the 2 tris I have done- my run times have been quite fast ( for me) but id never describe them as a pleasure. If Id been asked to guess my time in the 10km I would have said Id be lucky to break 55mins- time was 47. In the sprint- I didnt feel like I was running any faster tha 5min/km- it was 4:20- but it was HARD- i can really understand that many triathletes dont like running if this is their experience of it. Im hoping that as my cycling gets better the run also starts to feel better.

twosheds

[Goughy]

Running off the bike always feels bad! Only time it was kind of ok was at the GCHIM, where I wasn't trying to run hard, just find a rhythm. But previous to that I'd never done anything other than sprint distance and you're trying to go hard from the start. I haven't done an OD yet, but I'm guessing the feel will be in between those.

One thing I picked up from somewhere, don't know where, to help me feel better off the bike. I super spin for a short bit before hopping off the bike. I try and get my cadence over 110 and even up to 120+. Then I'm off the bike and my legs feel a little less heavy. Give it a go. Could help.

A mate of mine rode in a team at our last local club tri. He was surprised that he kept with me on the bike, but afterwards he said he has no idea how we run afterwards. He said there was no way in hell he could have run 100mtrs let alone 5k after that ride. So that's part of the sport - and it get's some people bad and it's what I think makes it so tough.

Oh, and I wondered for ages what clipless pedals were, as I had these cleats on the bottom of my shoes which I 'clipped' into the pedals. Well, that's clipless! Go figure...

[B+]

tiger angel, on Nov 4 2009, 07:13 AM, said:

I went to a bike fitting this week and naturally had to pedal on the windtrainer. The guy politely asked if that was how I normally pedaled. I thought I was doing the right thing but he said I'm a bit too toey and to treat the down stroke like a leg press motion. It may help to get someone to look at this. My mission, now, is to get it right and no longer cycle like a princess

Styles are all indivdual so don't become daunted if 1 person is critical of your style. toey action, excessive heel drop, something in the middle are all due to diffrences in our mechanics, just as in runnning.

The best cycilst I know, 1988 Seoul Olympian, rode professionally in Europe for several years including the Giro Italia, rides with very pointed toes and he has wone more races that most of us have had hot dinners. Won world masters road race recently
The best time trialer I know, with multiple state and National results is an extreme heel dropper. Also rode the fastest outright time at the world masters recently.
The bloke who comes very close to both of them in each event is a middle of the range foot pedaller with a slight bais towards a toe point.

This is just an example to show that style is what works for you and shouldn't be tampered with too much.

Train safe

[Wedged]

Listen to Will he speeks ze truth.

[shotis]

[quote name='Aunty K' date='Nov 4 2009, 10:16 AM' post='517671']
" eventually I got stronger and now can sit on the front of the pack & roll through when I get tired. I'm lucky I ride with a great bunch who take care of me also ."


AK, you should know better than to let your riding mates know that we are taking care of you ! After Busso prepare to enter the hurt box all over again as we aim for another higher level!

Dave

[Aunty K]

Aunty K, on Nov 4 2009, 10:16 AM, said:

" eventually I got stronger and now can sit on the front of the pack & roll through when I get tired. I'm lucky I ride with a great bunch who take care of me also ."


AK, you should know better than to let your riding mates know that we are taking care of you ! After Busso prepare to enter the hurt box all over again as we aim for another higher level!

Dave

Shot'is - I have fond memories of being dragged through many a riding session by you & your lovely wife through a cold cold winter. I believe I was well taken care of

As for being in the 'hurt box' all over again - BRING IT ON!!!

AK

[Kato]

Hi

Firstly, a qualification. If I got any better on the bike, I could one day aspire to become a very ordinary cyclist. This isn't meant to be a flaming - please don't take it that way.

IMO, we wouldn't tell someone who is trying to become a better runner to "go out with a bunch of people who are better than you and run like crazy trying to keep up with them for as long as you can", would we? Why would you get someone who is trying to get better on the bike to do exactly that?

Wouldn't you try to structure a program for a runner that built up their weak areas: with drills, intervals, reps, LSD, tempo, HR training and the like, specifically tailored for their current ability and their goals? Is there no way to set up such a program for cyclists?

From the answers above and the paltry response to a previous question I've asked here about using my bike to crosstrain, I'd say there is a bit of a bike coaching vacuum here - there might be good riders, but they either don't know how they got to be that, or can't generalise and turn their personal knowledge into coaching know-how. There are some good tips, for sure, but for specific coaching, go see a guru. From what I hear, there are some pretty handy shop-based riders around Brisbane who could assist with a more structured approach to training. Try The Gap bike shop, for one (no affiliation).

Edited by Kato, 05 November 2009 - 06:35 PM.

[Greeno]

[quote name='Kato' date='Nov 5 2009, 07:34 PM' post='518031']
Hi

Firstly, a qualification. If I got any better on the bike, I could one day aspire to become a very ordinary cyclist. This isn't meant to be a flaming - please don't take it that way.

IMO, we wouldn't tell someone who is trying to become a better runner to "go out with a bunch of people who are better than you and run like crazy trying to keep up with them for as long as you can", would we? Why would you get someone who is trying to get better on the bike to do exactly that?

The reason why you would tell a cyclist to train with people who are faster then you are and not a runner is the difference drafting does to a cyclist. If you sit on a cyclists wheel or better still a group of cyclists it is quite easy to hold their pace even if it is well above your normal comfort zone. If you start running with someone who is 30 sec/km faster then you, you will be dropped very early in the run.

Drafting behind a stronger cyclist will build strength in your legs, watching their pedal strokes will teach you about what cadence you should be riding and watching their back gear cluster will teach you what gear to ride in.

Cycling fitness is something that is developed over a longer period of time then running fitness too. My advice is be patient with your cycling, if your bike is fitted properly and your cadnece and gear selection is ok then your speed will come with miles in your legs.

[TechGirl]

twosheds, on Nov 5 2009, 08:42 AM, said:

What are clipless pedal? I use spd cleats- this was a huge deal for me. First time I tried I fell over twice before I even got on the bike,lol.

SPD cleats fall into the "clipless category". Are they road SPD or MTB SPD? Probably not a big deal unless you are planning to become the next Mario Cippolini ;-). Sigh.... just thinking of the Reebok ad they had him do in just his Reebok cycling shoes ...... But I digress ...

Have you tried pedalling with one leg to see how smooth your pedal stroke is? It is amazing to discover how bad it can be when forced into the one legged approach! Definitely something worth working on as improved pedalling efficiency will see faster speeds.

Re Kato's comment .... as I said it can be demoralising trying to ride with a quicker group of riders. However, group riding on bikes is a hell of a lot different than running and it can definitely help once you can hang with the group. You just need to pick you group carefully.

TechGirl .........

[Kato]

Greeno, on Nov 5 2009, 07:19 PM, said:

Kato, on Nov 5 2009, 07:34 PM, said:

IMO, we wouldn't tell someone who is trying to become a better runner to "go out with a bunch of people who are better than you and run like crazy trying to keep up with them for as long as you can", would we? Why would you get someone who is trying to get better on the bike to do exactly that?

The reason why you would tell a cyclist to train with people who are faster then you are and not a runner is the difference drafting does to a cyclist. If you sit on a cyclists wheel or better still a group of cyclists it is quite easy to hold their pace even if it is well above your normal comfort zone. If you start running with someone who is 30 sec/km faster then you, you will be dropped very early in the run.

Drafting behind a stronger cyclist will build strength in your legs, watching their pedal strokes will teach you about what cadence you should be riding and watching their back gear cluster will teach you what gear to ride in.

Cycling fitness is something that is developed over a longer period of time then running fitness too. My advice is be patient with your cycling, if your bike is fitted properly and your cadnece and gear selection is ok then your speed will come with miles in your legs.

Thanks for that. I didn't know. I'd still say that getting a training program would work well, though, for helping a rider to overcome specific weaknesses.

Besides which, how applicable is training in a pack going to be in the "no drafting" world of tri?

[B+]

Kato, on Nov 5 2009, 05:39 AM, said:

Thanks for that. I didn't know. I'd still say that getting a training program would work well, though, for helping a rider to overcome specific weaknesses.

Besides which, how applicable is training in a pack going to be in the "no drafting" world of tri?

A structured training program for anything will help, but so will just going out on the bike and getting out of your comfort zone. Believe me hanging onto a stronger riders wheel will do a lot more for your pedaling technique aerobic fitness and any other specific weakness you have than all the fancy drills in the world. Once you are riding at a decent level and understand your actual weaknesses then some specific technique work may assist you.

As to riding in a pack it is very applicable to the no drafting world of tri, as you still learn how all the skills you need to have to ride a bike better and have the added benefit of getting used to having other bike riders around you. Despite the no drafting ethos of triathlon there is still plenty of traffic on the road at a race.

As to your assertion about a training vacuum on here about bike riding tips or experts, let me say first up it's a running forum and secondly maybe you aren't asking the right questions. I actually know several coaches who post on here, myself included, and will restate that getting out and riding harder than you are comfortable doing will help you basic riding ability a lot.

Aks Aunty K what helped her "the most" - the hard drills and intervals I gave her to do on her own or the requirement to get out of hr confort zone around other riders and push a bit? My tip is she will say they all help but the hard riding helped the most.

Train safe

Train safe

[Colin]

Kato, on Nov 5 2009, 07:34 PM, said:

IMO, we wouldn't tell someone who is trying to become a better runner to "go out with a bunch of people who are better than you and run like crazy trying to keep up with them for as long as you can", would we? Why would you get someone who is trying to get better on the bike to do exactly that?

For the level at which I presume the OP is , I would agree with Kato.

First learn to ride at a good pace comfortably, learn the 'feel' of the bike, get natural on it, have an instinct for where things are, how to avoid obstacles, second nature on the brakes , the gear changing etc etc ...then go and ride in a group and mix it.

I wonder if we would also tell learner drivers ...go straight onto Parramatta Rd?

cheers

[Freetoez]

The only way to get comfy and confident riding at higher speeds is by doing it. I've been riding less than a year and can easily ride with the lower end of the big boys now. Stronger/highly experienced riders will give you feedback and pointers on technique. If you're dumped in the front of the ride it's amazing what you can put out with a hungry pack bearing down on you. You naturally work to keep pace with the person next to you, to keep up your conversation if nothing else. It's good interval training too as you all take your turn in front. It's also encouraging when all you want to do is spew and you look over and see the stronger rider working hard too, it helps you feel like you are doings things right and the mental battle is the biggest one to overcome.

[twosheds]

Thanks for all the advice- lots of good ideas- some conflicting with others- but still gives me something to work with. I suspect that just riding more is my first step- getting some of the drills too- 1 leg riding could be useful - in all my sports i tend to overuse my quads relative to the hammies- so can probably improve there. I dont hink my CV fitness is the problem- ive been an athlete of some description for 30 years - and would rate my CV fitness as excellent for my age. Strength in the legs is an issue- even though i can run quite well - my legs feel tired even when I begin cycling- they dont get much worse throughout the ride- but it is an instant feeling of real effort- unlike running or swimming- which feel comfrtable and easy when I start out.
I also think cadence is a good thing for me to work at too- will try to maintain the slightly higher cadence - this will help me in the long term -if not immediately.
I am still pretty nervous in a group- I have done a little drafting off a better cyclist but it will take me longer to get the confidence in a bigger group. i am still occasionally inclined to slightly lose control and go off course for a second or two- not good in a group!
I have a little bit of a groin strain after Noosa- the inner thigh muscles really got a work out- Ive never really felt that before-is this a normal thing?
Thanks everyone

[kona09]

wow, sounds like some good debate for riding with packs etc

I am still in the ride with better riders camp, based on experience. When pack riding you get the advantages of drafting and it is easier to rack up the k's and feel better on the bike. In saying that once you hit a climb or a goood downhill the group usually will split up and if they drop you on either due to climbing strength or confidence on the downhills a good group will always slow up by a few kph on the next flat an wait for you to rejoin the pack. If not confident on bike skills try sitting toward the back first until the confidence builds up.

Another tip, in packs (and you will probably be told pretty quickly by other riders if doing it wrong) ride with you hands on the brake hoods so you can easily get to them. I have seen people riding on aero bars, or on thier drops whilst in groups and this is just dangerous (and the reason why aerobars are allowed in tri's - non drafting but not road races-drafting legal)

As for the thigh strain, not realy sure but maybe check your seat isn't to high forcing you to stretch to reach the bottom of the pedal stroke. Rule of thumb is the knee slightly bent when the pedal is at 6oclock

[twosheds]

i took the bike to the bike shop today and had some adjustments done- seat is further back and bars a little higher- and a new ladies seat. feels much better- he said the previous position wasnt allowing any pull up with the hammies. Still I dont think it will make an enormous difference- but i do feel more comfortable.
tpo add insult to injury- my 12 year old daughter hopped on my bike todau- having never used cleats- got down on the tri bars- put her mother to shame

twosheds

[AmeliaBurton]

Hi Cyclists,

Does anyone know of a good cycling group or trainer who can help a budding iron woman (not me!) improve her time. She recently completed the PMQ half ironman and her cycling leg slowed her down. She'd like to join a training group that can assist her with things like correct positioning, optimal gear usage and hydration during the race.

She lives in the lower North Shore.

Thanks!
Amelia

[Freetoez]

Get your friend to check out her local tri club, am sure you can do the research from here

http://www.trinswrac...asp?PageID=7348

[AmeliaBurton]

Freetoez, on Nov 12 2009, 09:36 AM, said:

Get your friend to check out her local tri club, am sure you can do the research from here

http://www.trinswrac...asp?PageID=7348

Thanks,

I will search them. I believe there is a Balmoral tri club I might also get in touch with.

AB.
ps Love your quote, I've used it before but have never heard someone else use it!