Position:
Since you're on a fixed position on a bike, technique cannot be changed as drastically as it can be in both swimming and running, but there are a couple notes about posture you should pay attention to: your pelvis should be rotated forward with your back flat (not rounded), and your upper body should be as relaxed as possible. This is relevant to both upright positions and in your aero bars. Being able to maintain good posture on the bike improves power and economy, as a result of a more open hip angle.
For bike fits, my go-to guy is Ivan O'Gorman in Boulder: http://www.ivanogorman.com/
(Tell him you're my athlete)
Race Execution:
Ironman Bike Power ~ 68-75% of FTP
70.3 Bike Power ~ 78-90% of FTP
Grade: Power production is easier when going uphill and gets you less bang for your buck on downhills. Instead of trying to maintain the same power over a rolling course, let your power slightly increase on the uphills and decrease on the descents. In order to maximize speed with the least amount of effort on rolling terrain, focus on these cues:
- Accelerate over the crest of a hill in order to get back up to speed as quickly as possible.
- Pick up power and speed through the bottom of a valley when heading into a hill to carry your momentum up the hill.
Wind: Similarly to how you navigate grade, let your cadence drop a bit and power increase while riding into a headwind. Trying to maintain power with a tailwind will get you diminishing returns for your effort. Stay aero! In headwinds and crosswinds, create the least amount of drag by staying low and applying consistent pressure to your pedals.
VI (Variability Index): VI is a measure of how evenly paced your effort was during a workout or race. It is calculated by dividing normalized power by average power. Ideally, a well-paced effort has a variability index of 5% or less, and this gives you the best chance of running well of the bike!
Pacing = efficiency = more energy left over for the run.
For bike fits, my go-to guy is Ivan O'Gorman in Boulder: http://www.ivanogorman.com/
(Tell him you're my athlete)
Race Execution:
Ironman Bike Power ~ 68-75% of FTP
70.3 Bike Power ~ 78-90% of FTP
Grade: Power production is easier when going uphill and gets you less bang for your buck on downhills. Instead of trying to maintain the same power over a rolling course, let your power slightly increase on the uphills and decrease on the descents. In order to maximize speed with the least amount of effort on rolling terrain, focus on these cues:
- Accelerate over the crest of a hill in order to get back up to speed as quickly as possible.
- Pick up power and speed through the bottom of a valley when heading into a hill to carry your momentum up the hill.
Wind: Similarly to how you navigate grade, let your cadence drop a bit and power increase while riding into a headwind. Trying to maintain power with a tailwind will get you diminishing returns for your effort. Stay aero! In headwinds and crosswinds, create the least amount of drag by staying low and applying consistent pressure to your pedals.
VI (Variability Index): VI is a measure of how evenly paced your effort was during a workout or race. It is calculated by dividing normalized power by average power. Ideally, a well-paced effort has a variability index of 5% or less, and this gives you the best chance of running well of the bike!
Pacing = efficiency = more energy left over for the run.
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