Triathlon Mistake No. 3: Not Using Aerobars
"You will always be faster in your aerobars or drops," Walton says. Research suggests that cyclists in a 40K time trial (about 25 miles) can take 90 seconds off their time just by using aerobars. It might not sound like a lot time-wise, but aerobars save you energy by reducing the amount of work you have to do at a given speed.
Research also suggests that cyclists pushing 300 watts may be able to reduce their work by 90 to 100 watts just by using the aero position.
More: How to Maximize Your Aero Bars
Triathlon Mistake No. 4: Tying Your Shoes
Use speed laces—elastic shoe ties that allow you to slip in and out of your running shoes. Sounds small, but in a game where 15 seconds can mean several slots in the rankings (depending on the race, of course) elastic laces can bring you a windfall of free speed.
You'll want to practice using them ahead of time. In fact, you should practice how you'll handle everything in transition. Touch everything only once: No struggling, fumbling, extra tugging or arranging. "If you watch how a pro athlete goes through transition, it is very calm and very fast," Walton says. "Transition should be a moment of peace."
More: 5 Ways to Save Time in Your Transitions
Triathlon Mistake No. 5: Running the Whole Race
Don't be afraid to go slow or stop in that first mile out of transition, Walton says. "The person who stops and gathers themselves may take an extra 20 seconds in mile one, but they're going to be gathered up and able to run better for the rest of the race."
Also, if the course makes a turn, don't follow the curve of the road. "Run the tangent," Walton says. In other words, you don't have to make a sweeping "S curve" just because the road does. Run the straightest line you can through curvy roads or on corners.
These seemingly small time-savers do add up. Emphasis on triathlon race strategy could earn you a couple of spots in the rankings.
More: 7 Training Tweaks to Improve Your Triathlon Run
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