So I’ve been “training” (read: not training) for a triathlon some friends and I are going to be competing in. It’s the Nation’s Triathlon – it seems to be a pretty big event, but I’ve never done one before so I don’t really know. Nonetheless, a good friend of mine lent me his bike and some great advice for the upcoming event and I thought it was worth sharing:

• When in doubt, on the bike, ALWAYS choose a lower gear (less resistance) and a higher cadence (more revolutions per minute).  You should NEVER spin at lower than 80 RPM.  90+ is better. The more you “grind” those gears, the less strength you’ll have for the run (and the more you’ll suffer unnecessarily).
  • Spend as much time as you can on the bike – like the swim, technique will probably save you more time than additional strength (given how much time you have between now and the event);
  • You’re looking for a smooth pedal stroke with NO BOUNCE.  Experiment with seat height to get it right.
• Practice the bike to run transition.  NO, I’m not talking about changing shoes, although that’s worth practicing too.  But PRACTICE finishing a long bike ride and STARTING to run – then run long enough until your stride recovers.  Biking saps the bounce/pop out of your stride.  When you start to run, it’ll feel like you’re running with concrete shoes.  DO NOT try it for the first time during a race.  Start easy and smooth, and then build up.
  • Go to any running store and spend 99 cents on a pair of lace locks.  There is NO NEED to waste your time making bows and double knots on tri-day.  And you do NOT wanna stop and bend over to re-tie.  Also, if you wanna make adjustments during your run (because you may be in pain), it’s quicker and easier.
• You cannot drink enough during the bike ride.  You’ll already be dehydrated when you get out of the pool/lake/river (although you won’t realize how badly), and, given the cumulative effect, it’s gonna be worse when you’re running (and your inclination is not to carry a bottle – BAD IDEA).  DRINK early and often.
  • The bike ride is also where you can try to get down a CLIF bar or some energy drinks, but, at very least, DRINK.
• Tire pressure is your friend – keep it up, over 110, and 115 is better.  Reduced rolling resistance means less work, more speed.  YES, it’s a more harsh ride (harder on your butt, hands, and neck), and the bike will be more responsive (or skittish – it’s a double-edged sword) but it’s worth it.
  • figure out how you’re going to carry a spare tube if you have a blowout – guys with bike shirts carry stuff in their back pockets; otherwise, get an under-seat saddle bag.  do you know how to change a tire?  if not, you need to practice, or it’ll take you all day. [I should have asked, but, you do know how a presta tire valve works, right????]
  • don’t worry – the tires on that bike are EXCEPTIONAL, and I would NOT expect you to flat.  IF you do flat, however, those tires are a BEAR to get off the rim and back on – ONLY take ONE side off the rim, that’s all you need to replace the tube – I use a QUIK STIK (although some folks prefer plastic “levers”) – you can buy one when you get a spare tube.
• Periodically oil the chain (either with oil from a bike shop or, if you have it, WD40 is OK) – go light, just a few drops will do….
• On the bike, change your hand position and shift your butt around (particularly up and back) on the seat.  It’ll help keep you loose(r).
• AVOID using the front brake, except gently.  If you clamp on the front break hard enough, you’ll go over the handlebars.  No matter how hard you squeeze the rear brake, the worst thing that can happen is a rear-wheel drift [if you use both brakes – the front wheel will stop faster, and the back wheels will start coming around on one side or the other] – just let go and the bike will straighten itself out.
• Pay attention, look ahead, and, whenever possible
  • gravel is your enemy (as are road grates, car doors, car mirrors, etc.)…. when in doubt stay towards the middle of the road – don’t gravitate too close to the curb…
  • try to avoid bumps and road imperfections…. But you CANNOT avoid them all, so practice lifting your butt an inch off the seat for all bumps and road imperfections – [it saves your butt, your neck, your hands, etc.] – the most efficient way to do so is the drive your pedal stroke hard (for a half rotation) and push yourself up – if you’re tired, just use stop pedaling (for a half-second) and lift your butt….
• Keep your forearms, wrists, hands and fingers LOOSE when you run.  Do NOT waste energy clenching anything.
• Wear (good) sunglasses on both the bike and the run; wear a hat (with a bill) on the run.
• On the run, it’s a lot more fun (and it’s more gratifying) to start slow and steady, pick it up as you go, and finish strong. Blowing up sucks.  Also, you wanna be the guy passing people for the last 10 minutes of your long, painful morning.  Finish happy.
• I’m a lousy swimmer, so I have nothing to add on that score, other than this…. I liked doing a tri, because I was one of the LAST guys out of the water, the shortest event (in terms of time)…. Thus, I spent most of the day passing people – indeed, I almost NEVER got passed.  I didn’t win, nor was I close, but, once I was out of the water, I just chose my next target, caught ’em, passed ’em, and then moved on.  Lots of fun.  [Conversely, one of my best buddies from college is an elite swimmer – one of the region’s/nation’s best in our age group.  For him, a triathalon is about destroying everybody in the water, and then waiting until the field catches up and systematically passes him.  What fun is that?]

Thanks Steve!