Basket
In triathlon, you have to be a swimmer, a runner... and a cyclist! That's right, cycling represents the second event in a triathlon, and not the least: triathletes spend the most time in the saddle. Are you planning to take up this triple sport? We offer a focus on the cycling triathlon part to prepare you well and approach the discipline serenely on D-day.
What does the cycling event consist of?
As a reminder, triathlon is a chained discipline that combines three events taking place in an identical order: swimming, cycling and running.
So the bike comes in second place in a triathlon competition. It is the longest event! Participants finish the swim component, then rush to the bike park to retrieve their bikes before climbing into the saddle.
The goal is to get to the top of the hill
The goal is to complete a specific distance in the least amount of time on a asphalt surface (or hilly in cross-triathlon). The route drawn by the organizers can take the form of an out-and-back, a loop, or a mix of both.
As for the typology of the circuit and its difficulty, it is mainly conditioned by the relief. Thus, some routes are rolling, while others with a high positive elevation gain require climbing skills.
Drafting in triathlons: allowed or not?
Are you a road bike enthusiast used to riding in a pack? Beware of drafting! In triathlon, this practice is in principle prohibited. Why? Well, to remain in the logic of the individual effort provided alone.
Also known as "sheltering drafting," drafting consists of "riding in the wheel" of the cyclist in front of you in order to benefit from the suction phenomenon and to protect yourself from the wind. This offers a huge gain in power and energy savings.
However, the French Triathlon Federation (FFTRI) outlaws drafting in the majority of races. Thus, the triathlete must make sure to leave a distance of 7 meters (sizes XS to M) or 12 meters (sizes L to XXL) with the bike in front of him or her, or risk a penalty. In addition, the maximum time allowed to pass an opponent is 25 seconds.
On the other hand, competitors are allowed to drag at international competitions such as the Olympic Games or the WTS World Championships.
The cycling triathlon part: what distances?
There are several predefined distances in triathlon, whether for the swim, bike or run event. In cycling, the distance to be covered can reach 190 km! It is determined according to the following race formats:
- triathlon XS: 10 km;
- triathlon S: 20 km;
- triathlon M: 40 km (the Olympic distance);
- L triathlon: 80 km;
- Half Ironman: 90 km;
- triathlon XL : 120 km ;
- triathlon XXL or Ironman : 180 km.
How to manage transitions on a bike;
Transitions represent the 4th discipline of triathlon. And the bike is involved in the two transitions that punctuate the race! These stages play a crucial role in the final outcome as the clock continues to run during the event changes.
Two scenarios are possible:
- you succeed in a fast sequence and gain time over your competitors; and
- you lose time in the transition and fall in the overall ranking.
This is why, when starting triathlon, it is necessary to work on transitions beforehand in order to do them properly.
During the first swim-bike transition, you may feel disoriented as you exit the water. Get your bearings and run to the bike park. While you're there, unzip your neoprene suit and remove your hat and goggles. Next, put on your helmet and shield, position your bib, and then retrieve your bike.
On the second bike-to-run transition, just put the bike and helmet back on and put on your runnings.
Here are some tips for managing your transitions well and gleaning precious seconds:
- Learn to put on and take off your shoes on the bike, while pedaling.
- Clip your shoes onto the auto pedals before the race begins. Attach them to the bike with a rubber band to hold them in a horizontal position for easy foot insertion.
- Pedal without socks.
- Practice getting on and off the bike while running.
Note that you must absolutely close the jugular of your helmet before riding your bike. Similarly, it is mandatory to exit the bike park before getting on the saddle. This will require you to run while pushing the bike to the start line of the cycling event.
What bike gear for the triathlon?
The centerpiece is of course the two-wheeler. You can choose between a road bike or a triathlon bike, which looks very much like a time trial bike, with a design thought out for aerodynamics.
Next, you'll need cycling shoes specifically designed for triathlon riding. If you already cycle, you'll notice that triathlon shoes differ slightly from those used in road cycling. They have a wider opening for quick slip-on and have a rear tab for attaching to the frame with elastics. Finally, triathlon models offer a tightening system consisting of a single, sometimes double, Velcro strap or a micrometer buckle.
The perfect triathlete's outfit is completed by the trifunction, helmet (mandatory wear), cycling goggles and gloves.
Outside of competition, clothing suitable for training is a must: a bike jersey made of breathable fabric to wick away moisture and a shorts with chamois to ride comfortably for long hours. In winter, swap your cycling bottoms for fleece-lined tights and throw on a thermal jacket over your technical underwear and jersey.
How to train for the cycling event.
While the discovery and sprint formats are accessible to beginners, long-distance triathlons take preparation! In cycling, as with other events, the key to training is to go progressively. Burning the clock doesn't help, except to generate extra fatigue and injuries.
Start by choosing a bike that fits and properly adjusting the peripherals: the stem, seat height, seat angle... A postural study can be interesting to find the optimal position on one's mount.
Then, you'll have to ride! Outside, but also at home on a home-trainer on rainy days. Cadence, maximum aerobic power (MAP), watts, velocity, strength, endurance, RPM, round pedaling... so many terms you'll learn to decode to progress on your bike!
The cycling triathlon event has no more secrets for you! So, ready to put on the plate? If so, we suggest you also learn about the swimming event and the running event to compete in your first triathlon with confidence.
