Australian Triathlete – July-August 2017

AustrAliAn triAthlete | 81

Training TOOLBOX

holistic EnduRAncE

triathletes are not known for their bike
handling and skills. This is mainly because
triathletes don’t see the need to learn these
skills as we don’t use them in racing.
However, the skills you develop in bike
racing, just like the skills developed in open
water swim events, help you to develop the
necessary skills to become a better cyclist
and bike handler overall. This is not only
beneficial to you becoming faster but also
helps for safety reasons too. Plus, the more
skilled you are on the bike, the more
confident you will be and the more you will
be able to push yourself – whether when
riding by yourself or in a faster group.

2

race specific skills
(draft legal)
Bike racing helps you develop
key race specific bike skills,
including drafting, bike handling, strategic
racing skills and more, and the winter
season is the perfect time to hone these
skills against other top cyclists. It’s hard to
simulate this type of racing and skills in
training, so bike races, and in particular
criterium racing, are the perfect way to
improve these skills.

3

Provides winter

motivation

If you are a fair weather rider or

sometimes struggle for

motivation with getting on the bike in the

dark/cold winter months, then entering

some bike racing events is an excellent

way to get out and get your long ride done,

and keep the motivation high. Just the

same as entering running events over

winter, bike racing allows you to stay

focused, and have something to work

towards during the times when triathlon

races seem so far away.

4

Train and race with those

stronger than you

To become better at something,

you should train with those

who are better than you. Most triathletes

will consider themselves decent runners

until they enter run events and run against

pure runners. The same goes for cycling.

Enter into a bike race or two, and you will

soon learn that even the strongest

triathlete riders will find it hard to compare

to the strongest cyclists. This is a great

way to challenge and push yourself

against some of the strongest in their field

and drive yourself to become stronger

yourself.

5

changing your

training stimulus

If you have been training and

racing for a few years, you will

probably find you go through a similar

winter season year after year. Long aerobic

and hilly rides, building up the duration or

the elevation over the months, but

essentially the same (or very similar)

training stimulus each year is rolled out.

There’s a great saying: “If you always do

what you’ve always done, you will always

get what you’ve always got.” Bike racing

incorporates a great mix of different

training stimulus on the body’s energy

systems - aerobic (sitting in the bunch),

threshold (chasing a pack), VO2 (holding

off a chase) strength (hills), power

(sprinting to the finish). And just like any

other event/race, it’s hard to simulate

these top efforts in training, and so racing

can give you that extra five to 10 percent

you may be looking for. Changing up your

training and including a different stimulus

such as bike racing can provide you with

the stimulus your training may just be

looking for.

6

It’s safer than you think

Yes, there are crashes in races,

and you may see them happen,

but it doesn’t mean you will be

involved in one. I’ve raced for three years

and haven’t had one crash. In general,

crashes happen because an athlete takes

too big of a risk (and it doesn’t come off),

or because an athlete stops concentrating

or isn’t aware of the other athletes. This

can all happen in training too. If you’re

scared of crashing, my advice is to race to

your ability, know your limits, and develop

the skills and confidence over time. And

again, just like in swimming, position

yourself in a pack where you feel

comfortable. In bike racing, if you are not

confident, the worst place you can sit is in

the middle of the pack. So, start off by

learning from the peloton on the back or

side of the pack, and get a feel for the

other riders and gain your confidence.

Then make your way into the pack, taking

turns and making moves. For my first few

races, all I did was sit on the back, watch

and learn. This was the best thing I could

ever do to learn and stay safe!

7

Keeping it fun

If you feel like you have started

to lose your mojo on the bike, or

training in general, changing

things up can be a breath of fresh air.

Having a new and different focus over

winter can help to bring back your motivation

and throwing in some bike racing may just

be the catalyst you need!

Have I convinced you yet, to give bike

racing a go this winter? Awesome!

Following are some key things to get

you started.