Cycling tips

Cycling and running aren't so different. Cycling powers your running because it works the major muscles like the quads, glutes and calves. As a 'non-impact' sport, cycling gives runners' bodies a break from all the pounding allowing you to recover faster.

Cycling

1. Building up your strength
For nearly all triathletes the cycle section is where most time is spent during the race, so if you are a weak cyclist concentrate your training efforts during this final stage on improving both your cycling speed and endurance.

Weight training 1-2 times a week especially in the lower body will improve your performance during both sprint work and hill climbs. Sprint cyclists should aim for lower reps with a heavier weight, whilst endurance cyclists need to perform a higher amount of reps with a lighter weight. Strong legs will help you achieve your peak fitness.

2. Distance and tempo training
You should aim to go out on your bike two to three times per week, varying your distances and route. Aim for a long steady cycle on the weekend, taking in a few hills to help develop muscle endurance and varying the tempo by increasing the intensity to a hard 30 minutes in the middle section of your ride to build up strength. Cycle the approximate distance of your race twice per week, with at least one of these sessions followed by a suitable distance run (half the distance of your race).

3. You don't have to go it alone
Cycling, like running, is best performed with fellow athletes because it is more fun and motivational. Group cycling sessions, e.g. spinning classes, are good, especially when it's too wet to cycle outside. However, nothing beats cycling on the road, it is here that you are forced to work against the wind, bumpy roads, and learn the gears that best suit you.

4. Confident with corners
The London Triathlon is a circuit cycling race, so get used to riding around corners when you are out cycling. The more competent you are with tight corners, the more relaxed you will be on the day and you are guaranteed to perform better.

5. Stay hydrated
The bike section of a triathlon is a good time to take in energy and fluid with energy drinks. Whilst training make sure you have a water bottle and test suitable drinks prior to your race, do not use an energy drink that you have not tested, as your body may not like it and you might have to pull out of the event with stomach cramps.

6. Don't get deflated!
It is also wise to carry a puncture repair kit and know how to change a tyre, you don't want to train for your big day, to be defeated due to mechanical problems!

7. Care for your bike
You can do a triathlon on any type of bike, it does not need to be expensive, but it should be both roadworthy and reliable. Make sure you get your bike serviced just before the race so that it is in tip top condition for the day. Seat position is also crucial for smooth pedalling, overall comfort and injury prevention so if you haven't already done so make sure it is properly fitted at a bike shop before race day.