Breathe deeplyMany triathletes just use the top part of their lungs, taking shallow, jagged breaths as they climb. This limits how quickly and efficiently you can move fresh oxygen to working muscles. Practise breathing deep into your belly, filling
rate - don't forget, this is only a warm-up interval. Then 5 minutes easy spinning at 90rpm before intervals; relaxed legs and breathing.Intervals: 5 min strength effort at 60rpm: Reach your desired heart rate, which should be 10 beats under your
you need if you've set your sights on a time trial or are diving into a triathlon. "The biggest mistake people make is setting up their aerobars without adjusting their bike fit," says Dan Smith, of LifeSport Coaching in Victoria, British Columbia
to do the efforts as hard as you can. Just the nature of the lower cadence and the 'pausing for breath' effort will have the desired effect. David Tilbury-DavisDavid Tilbury-Davis has been involved in triathlon for more than 10 years. He began his
of tension. Keep breathing, open your mouth to unclench your jaw, drop your shoulders, bend your elbows, release your death grip on the handlebars, uncurl your toes and let your feet lie flat on the bottoms of your shoes.Use subtlety to slowAnticipate what
Many triathletes are anxious about their climbing skills, especially when they're racing or out on group rides. Professional cyclists struggle with the same issue. When you watch bike races such as the Tour de France on TV, you always see
Good bike-riding is all about efficiency. If you reduce waste through proper pedalling mechanics, body position, nutrition, gear selection and even breathing, you will improve your overall performance on the road. One aspect of efficiency that
-bars.Triathletes took note of Lemond's extraordinary average speed of 54.5kph on that final stage and were soon running, cycling and swimming to their local bike shop to buy a pair of aero-bars. The use of these new bars became so common in triathlon that they even
combination of hand signals and voice to indicate hazards."Going the distanceIf you're planning a long run or bike ride, David Tilbury-Davis, a Level III triathlon coach, recommends that you carry a mobile phone in a waterpoof bag - it won't be much use
