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 Here
are some specific suggestions for biking. You will find tips for new
bikers, suggestions on training gear and tips for your actual race. |
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- Finding
a bike shop where you trust the sales person is the key. You may
want to search for bike shops and compare prices before you buy
anything. If you think that the sales person is trying to sell
you something you don't need, be sure to get a second or third
opinion from another bike shop. TriathaNewbie's experience is
that the smaller, home grown shops have the most knowledgeable
staff persons working in them. They seem to be more concerned
with giving you the right bike than making money off of you. Bikes
come in so many shapes, sizes and specifications. Tell the sales
person what type of training you plan to do and how often you
plan to do it. Be sure that you tell the sales person what type
of road surface you will be traveling on. Most mini-triathlons
are held on paved roads. In that case, you should have a road
bike. For off-road mini-triathlons, be sure you have a mountain
bike. Between the tire size, tread and structure of the bike,
the type of bike will make a big difference in your ride. A good
sales person will size you and then help you find a nice bike
in your price range. He/She should tell you the options for pedals
(regular, baskets or clips) and help you pick out a comfortable
seat. Seats also come in a variety of shapes and sizes depending
on the size and shape of your "natural" seat. A good
seat is comfortable to sit on and supplies enough cushion when
riding over rough surfaces. First time users will have a sore
butt the first two weeks of riding. Be careful not to confuse
it with the performance of the seat. If you have lower back or
hip problems, there are seats made that will ease the stress on
those areas. A good sales person will tell you all of this. When
you get the bike, the sales person should make small adjustments
with the seat to make sure that it fits you properly.
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Once you've found a local bike shop that you trust, be sure to
maintain your bike. For seasonal riders who do not ride more than
a couple of times a week during the good weather, you can get
away with bringing your bike in for a tune up once a year. For
more hard core riders, you may want to learn how to maintain your
own bike or bring it in to the shop more often. The shop will
make sure your gears, tires and brakes are working properly and
are safe. Beginner or expert rider, it's always a good idea to
know how fix a fallen off chain and change a flat tire. Both of
these will happen at some point in your biking life and it may
save you a long walk home or back to you car if you know how to
fix them.
- Most brand new bikers have the toughest time
navigating with the traffic around them. Spend time riding on
a bike path first to get the hang of it. Move onto side roads
and then to roads with more traffic on them. Remember that bikers
must follow the same rules as the traffic on the road. Be considerate
but ride very defensively.
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If you're riding with other bikers, remember to stay to the right
until you want to pass. Warn the biker in front of you that you
are about to pass them on the left. Then pass quickly and get
in front of that biker. When being passed, stay to the right and
let the biker pass you.
- Be sure to
rehydrate while you are biking and when you have finished biking.
Water is a great hydration source as well as the power drinks
sold at your local markets. The replenishing of carbs and electrolytes
are the main advantages that power drinks have over water. TriathaNewbie
recommends the Mountain Blast flavored Powerade
for taste, quality and availability.
- "Do
I really have what it takes to train and complete a mini-triathlon?"
by Niki Dobbyn will give you great information on things you should
consider before entering the world of mini-triathlons.
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TriathaNewbie.com
recommends:
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Pick 2-3 days per week that you plan on biking and stick to them
to see results. If you can't do that initially, start out doing
a workout you can finish and add more and more to it each week.
Do not start with a workout that is too hard or you will be disappointed
at the end of every practice.
- Be sure
to do "brick" training. Brick training is when you do
a swim workout and bike workout in the same day or one after another
or another combination of workouts. You should start doing these
at least 3 months before your race. Do 1-2 per week.
- Be sure
that you stretch out before and after each workout to avoid muscle
pain.
- While
training, plan on biking father then the bike distance of your
triathlon. You will be tired from the swim and will need more
strength than if you were doing the biking only.
- Try to
include straight roads, rolling hills and steep hills for a great
workout. See Training/Results
for suggestions.
- Sunscreen
is a must!
- :
Always keep a spare tube, patch kit and pump around especially
when training long distances from your starting place. It may
be the difference between riding 20 miles and riding 10 miles
and walking 10 miles.
- If
you have a cell phone, you should bring it with you while you
are training. You can buy a small pouch that fits on the underside
of the seat of your bike and put it in there along with your patch
kit and ID. Having a cell phone for emergencies can be a life
saver when you break down or you run into a problem.
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TriathaNewbie.com
recommends: |
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You should always carry some
type of ID and a small amount of money while training in case
of an emergency.
- Be sure to
rehydrate while you are biking and when you have finished biking.
Water is a great source as well as the power drinks sold at your
local markets. The replenishing of carbs and electrolytes are
the main advantages that power drinks have over water. TriathaNewbie
recommends the Mountain Blast flavored Powerade
for taste, quality and availability.
- TriathaNewbie.com
discourages bikers from wearing any type of headphones for music
while training or racing. It impairs a biker's senses and ability
to detect potentially dangerous situations.
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Wear clothing that is appropriate for the weather. There are tank
tops, short sleeved and long sleeved shirts as well as bike shorts
and leggings.
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Choose bike shorts for padding on the backside. Not only will
they keep the inside of your thighs from chaffing, they also keep
your backside moisture free.
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Wear clothing that wicks the moisture away from your skin. Cotton
gets wet, heavy, cold/hot and really uncomfortable in long races.
Clothing that wicks away the moisture will keep you more comfortable
through your race. The tag will tell you whether it does or not.
Wear a snug tank top, t-shirt or racing shirt to keep the air
resistance down and pin your bib number to your chest before the
race starts. Wear the same shirt during your run to keep your
transition time down.
- Sun glasses make a huge difference on sunny
days.
-
Bike gloves are a great way to help grip your bike and avoid nasty
blisters on the palms of your hands.
- There
are all different types of shoes to wear for a triathlon bike.
Some bikes require shoes that clip on. These shoes should not
be worn for the run. Some peddles look like regular peddles, only
they have straps over the tops or baskets. You can wear your running
shoes with these types of peddles and not have to worry about
changing shoes for the run.
- In order to participate in mini-triathlons,
you must have an approved helmet that fits properly. Affix the
bib number to the side of the helmet on race day before the race
starts.
- Bring
a spare tire and pump to the race because you wouldn't believe
how many people get to a race and realize their tires are flat.
- Never
use new equipment in a race. Always try new equipment out during
training sessions before using in a race.
- Visit
Race Day
to learn more about what the actual day is like.
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Change
a Flat:
A quick overview |
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Release your brake: There is a release
that is located above the tire where the brake attaches. All
releases are different. Once you locate yours, release the brake
so that the tire can fit out between the brake pads.
Release your tire: The release
is located in the center of your tire. Some have a quick release
where you turn a lever and others need a wrench to loosen a
nut. Release the tire so that you can put it on a flat surface
to work.
Pull off the tire:
Starting from the opposite end of the valve (place you put the
air in), pull the tire out from inside the rim (the metal part
of the wheel). You may need a small spoon-like tool to pry it
off. All you really need to do is pull out one edge.
Pull out the tube:
Starting from the opposite end of the valve, pull out the tube.
You may have to let out some air if it's not already deflated.
Replace the tube:
Starting from the valve end, put the new tube inside the tire
carefully.
Put the tire back on:
Starting from the opposite end of the valve, tuck the tire back
into the rim. Be sure it doesn't pinch the tube inside.
You may need a tool to pry the last few inches onto the wheel.
Fill up the tire!
Look for the PSI on the tire and pump it up to or just below
that number. Use a tire gauge if necessary. Do not over fill
or BOOM!
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Riding
with Traffic:
Protect
your Eyes:
Protect
your Head:
