The Bike - Tips for Triathletes

Aerodynamics, Comfort & Confidence

Whether you're training for your first sprint event or preparing for a long-distance race, mastering cycling fundamentals while understanding aerodynamics can make a world of difference to your performance and enjoyment.

The first step for the beginner triathlete is simply getting comfortable and consistent on the bike. You don’t need a high-end time trial machine to make progress - what matters most is how well you ride the bike you’ve got.

Focus on:

• Position & Posture – Learn to ride in a sustainable position that supports both aerodynamics and comfort. A slightly aggressive posture is fine, but not if it causes pain or fatigue.

• Gearing & Cadence – Aim for a smooth pedal stroke around 85–95 RPM. Understand your gearing so you can adapt to terrain without over-exerting.

• Handling & Braking – Practice cornering, braking evenly, and riding with others in a safe environment like a park or closed road.

Coach's Tip: Confidence comes from comfort. If you’re not ready for clip-in pedals or aero bars, ease into it with short, controlled sessions. Don't rush your progression - better to be smooth than speedy in the early stages. Start with the basics - build confidence first.

Comfort vs Aerodynamics – Find Your Sweet Spot

Once you’ve built basic cycling fitness and handling skills, it’s time to refine your position for better efficiency. Aerodynamics can save valuable minutes over long distances - but only if you can maintain the position comfortably. Start with a professional bike fit. This aligns your body for:

• Reduced strain on joints and muscles

• Improved power transfer through efficient biomechanics

• Sustainable aerodynamics you can actually hold on race day

Coach's Tip: Then, train regularly in your race-day position. Too many athletes train upright and only use aero bars on race day - leading to discomfort, fatigue, or even cramping. Build up your tolerance gradually by adding 5 - 10 minutes in aero during long rides until it's second nature.

Refining Your Setup – Small Tweaks, Big Gains

You don’t need a full bike overhaul to ride faster and more comfortably. Small changes can make a big difference:

• Adjust saddle height to optimise leg extension and reduce pressure.

• Tweak bar angle or stack to lower wind resistance without straining your neck or back.

• Dial in cleat position to improve pedal stroke and knee alignment.

Coach's Tip: Test and adapt over time, note how you feel, and if you're experiencing numbness, pain, or saddle sores, don’t ignore it - these issues can derail progress or lead to injury.

70.3 T1 at Ironman Portugal - Cascais

Every successful triathlete starts with the fundamentals. Build your confidence through consistent practice, then fine-tune your setup for comfort and aerodynamics. By focusing on the details - fit, form, and functionality - you’ll not only ride faster but enjoy the journey a whole lot more.

Wherever you are - be it the hills of New Zealand or the flats of the American Midwest - try to replicate the environment of your target race. Practice in wind, heat, or rain, and ride on similar terrain. The more familiar you are with race-day conditions, the better you’ll perform when it counts.