Train for a Triathlon and Get Your Best Body - The Ride

Photo: Luis Figueroa

Now that I've sold you on training for a triathlon sprint this summer, this week, we'll focus on the ride. Cycling is considered the most important discipline in triathlon because you spend more time on the bike than swimming or running.

"For me, the swim was the hardest part, but because the bike requires so much focus, I had to resist the urge to 'relax' and coast to regain my strength," says Beth Tripmacher who competed in her first tri in 2007. "You have to look out for other riders, watch for turns and hills on the course, and use the time to refuel with gels and water. Plus, I'm neither a fast swimmer or runner so the ride's where I knew I could make up some time."

Here, City Coach's Jonathan Cane offers these tips on how to make the most of it.

• Know what rack your bike is on. Remember, this is a race, and the clock is ticking: There's nothing more frustrating than wasting time playing, "Where's Waldo?" trying to find your bike among hundreds of others. Set up your transition area with your bike in a light gear, helmet strap unclipped, cycling shoes ready.
• Learn how to change a tire. The triathlon gods have an ironic sense of humor -- if you don't know how to change a flat, you're bound to get one during the race. Basic repair kit must-haves: Tube, tire levers, CO2 cartridge and dispenser or mini pump.

• Use an easier gear at a higher rpm (revolutions per minute). It's less work for your legs to "spin" in lighter gears at around 85 rpm rather than "mashing," or pedaling at a harder gear at a lower rpm. (In general, you always want to look for ways to spare your legs so they're not fatigued for the run.)
• Get out of the saddle. During the last 10 minutes of the ride, stop a few times to stretch out your legs and back. It will lessen the jelly-like feeling in your legs and make for a smoother transition to the run.

Training for an event with three distinctly different disciplines is the ultimate toning plan because it works your muscles in a variety of ways. Cane says most 40-plus athletes can train just as hard as their younger teammates, but if your workouts feel like a struggle, you're too sore afterward or you have an elevated resting heart rate, you probably need either an easier workout, a day off or both. So listen to your body. Next week, Cane's running tips.