3 Steps to a Faster Bike Split

Walking into transition areas these days has become quite a fashion show. The amount of "bling" and carbon is spectacular. Truly. The beauty of these aero frames, carbon component groups and aero wheels can be mesmerizing and maybe even a little intimidating.

Each year, cycling manufacturers tout the latest and greatest in comfort, stiffness and aerodynamics. Each year triathlon bikes become sleeker, pricier and, supposedly, faster.

More: Aero on a Budget: Transform Your Current Ride Into a Race-Day Workhorse

Will a Cervelo P4 or a Felt DA give you a faster bike split? They just might. Will they make you a better cyclist? Probably not. Before you go out and drop $5,000 on a bike, know that you can get sleeker and faster, too. So, if you want to save a few dollars and still go faster, here are three ways to improve your cycling split.

Cycling Fit

Find a cycling shop that specializes in triathlon bike fits or find a certified triathlon coach in your area that has experience fitting. Why is a bike fit so important? First, comfort. Most triathletes look uncomfortable, and if you aren't comfortable on the bike, you are not going to ride well no matter how much carbon you are steering.

Second is aerodynamics. A good position on the bike will help reduce your drag and allow you to cut through the wind. Last is power output. Positioned correctly, you can optimize your strength and endurance to ride farther or faster at your current energy expenditure. These three factors will go a long way to helping your bike split and can ease your transition off the bike to running.

More: 3 Principles of a Successful Triathlon Bike Fit

Cycling Form

Everyone knows how to ride a bike. We've been doing this since we were 3 years old. Honestly, it doesn't change much whether riding a tricycle or a triathlon bike, but there are things you can do to improve the experience.

With better form you can achieve greater power output with less input. Here's how. Start at the pedals and move up from there. If you don't have a pair of cycling shoes and clip-in pedals, go get some. They will allow for a full stroke while pedaling and give you better power transfer from your feet to the bike.

More: 4 Exercises to Improve Your Aero Position

When pedaling, you want to keep your feet relatively flat around the circle of the cranks. Keep your ankles still. Avoid toeing down at the front of the pedal stroke and pulling up with the heel. Pedaling in circles lessens the "dead spot", where there is no power being transferred, in one's pedal stoke.

Also, one leg is almost always stronger than the other. When riding, work to push the pedals evenly with each leg. Your weak leg will gain strength and ultimately work better with your dominant leg. Keep your knees in line with your hips on the down stroke, and straight, or inside, as your drive upward on the back end of the pedal stroke.

More: 4 Drills to Improve Pedaling Technique

Discuss This Article

Follow your passions

Connect with ACTIVE.COM