Why is a triathlon the length it is?

Triathlon - Shifting on the bike?

• I am doing a sprint length triathlon with a somewhat hilly 17 mile bike ride. My bike is a tri (3 rings). Is it best to do most of the riding on the middle ring and save the big ring for downhills and the little ring for the steepest climbs? I know alot has to do with personal preference and ability but what do you generally do?

• Answer:

  Your ability to push a big gear really depends on your fitness level and leg strength. Ideally, your pedaling cadence should be between 80 and 90 rpm-this will be beneficial when you come off the bike because your targetted stride rate should be between 80 and 90 foot strikes per minute(counting only one foot). You'll be pleasantly surprised when you find yourself running a little faster than you think because your legs are already tuned into that particular speed of motion. Essentially, you're not asking them to go faster than they did on the bike, you're just asking them to use different muscles to function a little different(bike vs. run). As another answerer said, it would be a great idea to invest in a quality cycling computer that gives you cadence as well as other useful info like speed and distance. During training, pay close attention to your cadence and use your gears accordingly to stay between 80 and 90 rpm. Before you know it, you'll be able to guage your pedal stroke rate pretty accurately just by how you feel, instead of seeing it on the computer. If you REALLY want a leg up on the competition, run for 15-20 minutes after each ride. This will get your legs used to feeling a little "dead" after getting off the bike. Good luck!!