In this week’s edition of the Draft, BTF x YJ age group ambassador, Lewis Bradley offers his advice for triathletes aiming to improve their speed. Thank you, Lewis!
Speed is crucial in triathlon, with all three disciplines being defined by the athlete’s speed, ultimately leading to the best overall time. Many triathletes, like myself, use the bike leg to make up for time lost in the swim, focusing on generating significant power to ensure a competitive overall time and finishing position.
During the winter, triathletes often focus on gaining ‘aero gains’ by investing in new components and accessories while training indoors to maximize their progress for the upcoming season. However, one crucial aspect that often gets overlooked is honing bike handling skills and drills, which can make all the difference in race performance.
In the UK and parts of Europe, the lack of flat, smooth, and open roads means that triathletes encounter fast descents with winding bends and obstacles that can significantly impact their performance and overall time. For instance, inadequate confidence and skills in descending can result in losing more time on descents than gaining on climbs, ultimately affecting the race outcome.
By incorporating mountain biking or gravel riding into your training, you can rapidly improve your skills and confidence, elevating your performance in the bike leg of a triathlon.
Here are some key areas where integrating mountain biking into your training can help improve your triathlon results:
1. Focus on carrying speed through turns to maintain momentum and accelerate into the next section, instead of braking late and losing valuable speed.
2. Always scan the road ahead to anticipate obstacles, rather than looking down at your front wheel, enabling quicker reactions to changes in the road layout.
3. Choose the best line when cornering by positioning your bike strategically and hitting the apex, allowing for more speed with less effort through the turn.
4. Build confidence in descending by relaxing your mind and hands, avoiding constant braking to maintain speed effortlessly and make better decisions while going downhill.
5. Lean the bike into turns to optimize handling and cornering efficiency, enhancing your overall speed through a variety of corners.
By mastering these skills through mountain biking training, you can excel in triathlon races with technical courses and challenging terrain, ultimately improving your overall performance without additional equipment expenses.
Take the opportunity during the winter to integrate mountain biking into your training plan, honing your skills and boosting your confidence for upcoming races. Remember, progression takes time and dedication, so be patient and consistent in your training efforts. Embrace the ‘free-speed’ gained from improving these key areas and enjoy the newfound confidence in your racing abilities. So, next time you hit the trails, remember to give that mountain bike some love!
Follow Lewis on Instagram for more insights and tips!
