Triathlon Bicycle to spin or not to spin

The video below is not so much about spin but this is one of the better transition videos by coach  Eric Sorresen  and is done well transition is definitely the 4th leg in a triathlon discipline, you can gain a lot of time if done well and Hey you only have to be in front to win so every second counts

You will obviously complete a distance faster on a specialized triathlon bicycle than you would on a store discount, non-specific racing bike. A triathlon specific bike will make any triathlete, regardless of their level, faster. Money wise however, you will need to invest more on your triathlon bike.

Flawless Triathlon Transitions

Ultimately your speed on the bike comes down to just two basic components Fitness and strength are the main factors that you can control…your cadence and the gear you are using.  I hope that you can understand how training your body to use a higher cadence will help you go faster on the bike leg of your training.

Cadence

It depends on your personal physiology, newer cyclists, or cyclists who are just getting interested in racing have a cadence on the lower side anywhere from 60 to 75 rpm, while more experienced cyclists tend to have a cadence anywhere from 75 to 95rpm. your training background and your performance goals will give you a naturally selected cadence.

Frequently people have the mistaken notion that they should be “working hard” on the bike which forces them to use a harder gear than necessary and slows down their cadence.

The amount of force or energy required to push down the pedal is slightly less,by shifting to an easier gear, and pedal slightly faster.
For most people, this slight energy savings adds up over time and allows them to ride further and faster with less energy,.
It’s not so much the faster cadence that is helpful, but the fact that you don’t have to push quite as hard with each pedal stroke.

I also helps with being fresher to have a great run leg that is not affected more then is necessary by the bike.

It takes energy to move the pedals in circles

There is the trade off   Use the easiest gear available on your bike using the smallest gear in front and the largest gear in the back. Pedal as fast as you can for a minute or more.  Are your legs tired? They should be….

If you now do this in the hardest gear, it takes more forces to push the pedals in a harder gear.

Choosing a higher cadence uses requires less strength from the muscles and shifts the work effort to the cardiovascular system, both extremes make you tired, why is one better than the other?

Less forces used on the pedals, less force is transmitted to your joints.  Higher cadences are easier on your knees and hips which can make the difference between enjoying the bike leg and dreading it.

Related posts:

1. Triathlon X-Training,Mtb
2. Triathlon Intensity Circuit Training
3. Obese guy triathlon training