The Bike

Keeping focussed and keeping safe are the two most important things to remember on the bike.  If you lose your focus you will lose speed and compromise your safety. 

Think about your cadence (rate of pedalling), what gear you're in, etc, and try not to let your mind wander.  Higher cadence in an easier gear is generally thought to be better for triathlon cycling than slogging round in a hard gear on the big cog as your muscles wont suffer so much.  Increase your cadence further towards the end of the ride and spin your legs out in an easy gear to try and prepare them for the run ahead.

Safety is always an issue and is the most important element of the bike as traffic can be very unforgiving.  If you can, check out the route beforehand to get a heads up on sections of the route that are likely to be tricky e.g. steep down-hills, busy junctions and roundabouts etc.

‘Drafting’ is basically tucking in behind another competitor, in order to use them as a shelter against air resistance.  It is generally prohibited throughout triathlon (except for elite races) and if a bike marshal suspects you are doing it you will be disqualified.  Make sure you are familiar with your race instructions so you know how to avoid it.

The bike section provides a great opportunity to re-hydrate yourself, so make sure you have plenty of fluid on board.  Take regular sips to control your intake over the course of the ride rather than glugging down half the bottle at the start.

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