.: WELCOME to EAST LONDON TRIATHLETES :.

Bike for Triathlon

Remember: to be a good triathlete, do the training you NEED to do, not just the training you LIKE to do. Cycling is a vast subject. Here are just a few keys to a good bike leg in a triathlon:

Fast cadence
Good handling skills
Aerodynamic position
A good power-to-weight ratio

If you're an inexperienced cyclist, here are your priorities:

Your bike should be comfortable to ride for at least two hours - this means you should be well fitted on it, and the saddle should be appropriate. A good bike shop will sort you out on both these.
Your bike should be in good roadworthy condition - no rattles, squeaks and bits falling off. Again, a bike shop will help you here if you are new to bike mechanics.
Remembering you have to run afterwards and modifying your race effort with that in mind

Cycling can seem daunting when you're new to it. All those components and accessories. Special wheels, handlebars, tyres - special everything and anything. Carbon this and titanium that. When in doubt, keep it simple. That applies to training as much as it applies to the bike you choose. Once you have a well-fitted comfortable bike to ride, there are one or two basics that will make training and racing easier:

Bike shorts - lycra, with a pad. As you ride more, you will appreciate the comfort factor. It's better to train in comfort than in discomfort.
Clipless pedals with shoes. A cleat on the sole of the shoe inserts into a sprung mechanism on the pedal, holding your foot tight. This was developed from the idea of ski-boots clipped into bindings on skis and once you are used to it is much better than the traditional toe-clips and straps (hence 'clipless' pedals).
Sunglasses keep grit, dust and the wind out of your eyes and reduce the stress in your neck muscles.

Cadence
A minimum of 90 rpm is considered ideal for efficient cycling - it puts less stress on your anaerobic system. Teach yourself to pedal fast ALL the time and your efficiency will improve no end.

Good handling skills
Time can be lost in corners, dead turns, on descents. The more 'technical' the course the more potential for time gained for free by not slowing down in these areas.

Aerodynamic position
At speeds of over about 18mph aerodynamics are an issue, but the most important thing still is comfort. A very low position may gain you time, but if it takes several minutes on the run to get the crick out of your neck and unstiffen your low back, you've wasted it.

Power-to-weight ratio
Are you carrying a brick up those hills? A couple of kilos of fat on your body haul you downwards. A light, powerful rider will go faster up hills than a heavy, powerful rider. If you're skinny, build up power. If you're carrying excess baggage, it makes sense to lose it!