Are you interested in tangible tips to improve your cycling? Triathlon legend Craig “Crowie” Alexander and Coach Chris Navin joined the TriDot podcast this past week to share six big time cycling tips for every triathlete. Listen to the podcast as they break down the importance of a proper bike fit, bike handling skills, strength & mobility, erg-mode training, #VO2Max metabolic testing, having fun, and explain the benefits of high and low cadence training.
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Crowie and Chris also share tips for strength and mobility as well as wisdom for working on your bike handling skills. These six tips will have you ready to rock the longest leg of your next race!
- OFF-THE-BIKE STRENGTH & MOBILITY – listen to tips on trying Yoga, Pilates, Squats, Incline Leg Press, Lunges, Core Activation, Core Workout Routines, and more!
. - LOW CADENCE & HIGH CADENCE WORK – integrate both extremes of HIGH and LOW cadence interval training. Try 60-70rpm high resistance interval training into early part of your training season!
Low Cadence Example = 5x 5min @ 60rpm at 90-110% of FTP w/ 2min rest.
High Cadence Example = 5x 5min @ 110-120rpm at ZONE2 w/ 2min rest.
. - PROPER BIKE FITTING – get dialed in with a full professional fitting, focusing on comfort, power, and aerodynamics. Don’t overlook your cleats, saddle, as well as the overall bike fit. Even if you have been fitted in the past, consider a re-fit anytime you change flexibility, equipment, or at least one re-check every 5-10 years as you age-up, change fitness, or move into a new age group!
. - ERGOMETER TRAINING – leverage both the “resistance-control” or ergometer-mode of smart trainers every week, but also include “free-ride” or course-mode for variety to ensure you are getting comfortable with your equipment and gearing for hills to better prepare for race day!
. - BIKE HANDLING & BIKE SKILLS – attend bike skills clinics to work on a wide variety of skills, including counter-steering, hitting the apex for higher speed turns, handling water bottles at aid-stations, braking safely, and getting comfortable at being safe going into high speed downhills. In Chicago, consider attending group rides and bike skills clinics at BFF BIKES or USA Cycling events like the Labagh Practice Crits with xXx Racing Athletico.
. - HAVE FUN & BE ADVENTUROUS – go on group rides, social events, and be adventurous by trying some century rides, randonneuring with Chicago Rando or brewery rides with BFF BIKES.
. - BONUS TIP: Go for PEAK POWER efforts… try some all-out 5-second sprints and try to beat your prior best efforts consistently over time to keep challenging yourself to improve!
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