Racing a Windy Long Bike Course

We’ve talked quite a bit on our race execution posts on this blog about how to ride hills in a long course triathlon, but we have done relatively little on how to execute on a windy day. And I recently returned from Ironman® Coeur d’Alene, where strong winds on the out and back section of…

Cycling Cadence in Triathlon

There as been a lot of debate about the appropriate cycling cadence for triathletes. In general, we recommend riding at a cadence between 80-90 RPM at a minimum, preferably over 90 RPM. A great piece of advice we give to our athletes is to increase their cadence up to 95+ RPM for the last 10-20’…

3 Ways To Get More Bang For Your Buck From Your Bike Workouts

Pressed for time or stressed about how many hours you're feeling pressured to put on the bike? Here's 3 ways that triathletes can avoid wasting valuable time with too much riding. 1. Bike Indoors While there are advantages to the beautiful, great outdoors, cycling outdoors can also involve dressing appropriately, pumping your tires, putting on…

Six Secrets of the Ironman Bike Revealed

You've trained for six, nine or more months for this day. The chaos of the swim is gone, you've gotten your cycling legs back and now it's time to get to work, to get down to racing the Ironman bike. STOP!! In our experience, if you're going to booger months and months of training and…

How To Get Legs Like Lance Armstrong

Of all the sports on the face of the planet, professional cycling produces some of the most impressive legs. But you don’t have to ride a bike for 4-6 hours a day to get those same rock-hard quads, rippling thighs, and powerful, muscular calves. Instead, in this article, you’ll learn how to use a highly…

The Official "Glee" Indoor Cycling Workout

Whether you catch it on Fox, Hulu or a DVD, you probably wouldn't be reading this article unless you were somewhat familiar with Glee, the popular musical TV show in which a high-school Spanish teacher becomes the director of the school's Glee club, hoping to restore it to its former glory. Lately, as the weather…

The Wrench Does Not Fix the Machine

There are interesting new tools designed to aid the bike fitting process. Some incorporate dynamic motion sensing and capture technology. As a gadget guy, I am compelled by new technology and I often get asked what the “best” fit system or process is. Unfortunately this question circumvents the most key component of a good bicycle…

Spinning vs Cycling

As we progress into the off-season and colder months for many triathletes, indoor cycling workouts, or “spinning”, becomes a primary mode of cross-training for the bike leg. This article will help you understand some of the differences between cycling outdoors (or indoors) on your bike, and cycling on a spin bike. The flywheel on most…

Stretching

Case Study: Here is a story too close to my heart, my own knee. As some of you, I have a patella femoral (knee problem). (The kneecap grinds, yes grinds on my thighbone). Why because I did not walk my talk during my first California AIDS ride. When I have a long day, or climb…

Body and The Machine

Aerodynamic bikes and aero products are definitely “hot” on the market right now. Every triathlete or cycling are always looking for a easy way to faster. It is certainly possible to gain “free” speed with the use of such equipment: to go faster for no increase in effort or fitness. However, improvements in the aerodynamics…

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