Bike training tips

Once again : do not be alarmed or discouraged if you do not have a cycling background ! For a sprint-multi-sport challenge, will only need to have to cycle through 20km. Although we must warn you : at the Schiniathlon, there IS a nasty hill to climb… You’ll be fine though, we’ve seen some of you walk your bikes up the hill at the 1st Schiniathlon !

The most experienced cyclists, who might want to push themselves hard over the distance (to make up for their bad swimming time ?!) might want to perdiodize their training just like for the swimming.  For these cyclists, target to have 1-2 long distance (1hr to 1hr30mn is enough) rides per week designed to build endurance, and 1-2 shorter distance (30-40mn) rides per week focusing on leg strength. Endurance rides are usually on flat or moderately hilly routes.  Strength rides are usually on hilly routes. Go easy on the long ones and just approach the shorter ones like you want to burn some asphalt!

As a beginner to cycling, you will need to build up enough endurance, so as to feel comfortable over the 20km distance. If you are really dedicated to technique improvement, there is no limit to how long it will take you to be a good cyclist – Lance Armstrong is still working on his technique, even past retirement – so, there’s room for everyone of us to progress, don’t worry ! Here are a few tips that might help you in the short-time training you got before the next Schiniathlon :

• You should have your pedal speed around 90-95 RPM on flat terrain (count how many time you turn your pedals per minute – that will keep you busy during your long boring rides).
• You should not bounce in the seat, but instead try to keep your upper body stationary.  Bouncing from side to side indicates bad wrong bike setting – check the height of your seat.
• Visualize your upper body being fixed, with the only moving parts of your body being your legs. 
• Stay in the seat, don’t get up, unless you need an extra amount of power, such as when accelerating or climbing. Getting up your seat often indicates bad choice of saddle – check your bike store and get a comfy seat with extra gel in it !
• While pedaling, your feet should follow a circular pattern with consistent speed, so that the pedals have a smooth upstroke and downstroke. This tip only applies to those of you using clip-pedals. Might be a bit dangerous at first… practice un-clipping !

Avoid the gym and stationary bikes, you live in Greece, enjoy the country ! But wear the helmet though : remember the helmet is compulsory at the Schiniathlon, and… well, you’ve all seen how these people drive down here, right, you don’t want to take a chance!

For those of you looking for additional bike technique, more specific than here, there are a few websites to help you out there :

• Active.com Train to Race the Bike Leg
• Trifuel.com Cycling Technique