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Cycling Tips for 2019...

Saturday, 29 September 2018 23:10

By Chris Balser

Hello, Minnesota Triathletes. Thank you fr supporting Triathlon in 2018.

Here are a few Bicycle Fi Guru Cycling Tips for 2019:

The most constant observation in my work is that clients who establish an optimal bike position before base training experience a more successful season than clients who buy bikes and/or changing fit early spring or mid-season.

The Triathlon Specific Bike Position

In my opinion, an effective bike position fosters a comfortable, powerful, aerodynamic position that promotes upper body recovery from swimming and lower body preparation for running, specific to an athlete’s course objectives.

Good Muscle Recruitment

Isolating gluteal and (deep) spinal stabilizer recruitment patterns (among other things) are integral to developing a comfortable, strong, aerodynamic position. These are common attributes of an athlete who establishes his/her base in a good position.

How to Proceed

Buy your new bike and have it fit properly before establishing a base for the season.

Make your purchase from a shop that specializes in triathlon and carries more than one-brand. Tri-geometries and cockpits vary between manufacturers, and even the “most adjustable” bike isn’t right for all people....

I am not a fan of used triathlon bikes, but if that is your choice make sure that the bike fits properly and has been inspected at a reputable shop for damage/excessive wear before buying.

Same applies to consumer-direct brands. Online fit-systems can rough in a road, mountain or cross-position, but I have never – not once -- experienced a good outcome when used for pursuit designs.

The support and security is of a good shop is priceless – and we are fortunate to have some of the best here, in Minnesota;).

Tip for New Triathletes

Get a Coach. Learning to train properly is the secret to better performance and injury prevention. Find

In addition to buying from a shop, do NOT buy an integrated cockpit bike. Your position will change dramatically during adaptation to the sport. Modifying integrated cockpits requires additional fittings and re-cabling expenses.

Core Strength

Improving core strength and function in a way that incorporates pelvic stabilization/symmetry will translate effectively to cycling because bicycle seats impose a neutral/symmetrical pelvis. Private instruction in Pilates, dynamic stabilization, or personal training – from somebody who understands cycling/triathlon is usually best.

Pain and Injuries

For pain and symptoms that occur only when cycling get a proper fitting as the first intervention. I suggest seeing someone who has the experience, tools and components to change the way your bike fits. Issues that occur only when biking are nearly always amendable to a proper fitting; conversely, months of physical therapy and bodywork will typically not improve symptoms caused by a bad fit.

If pain persists on the bike and in other activities, have your fitter and health care provider collaborate on the optimal solution. Ask your shop or friends for recommendations. I have some folks listed on my website, but those are only people I know, and I’m sure that I’ve missed some excellent providers.

Training Indoors

Please ensure that your bike is horizontally and laterally level when using an indoor trainer -- unless instructed otherwise by your coach or a training session. It is important to train in the same orientation that you will be riding outside. And your bike should never “list” to one side when training. This can create imbalances that are historically difficult to reverse.

Peace!