- When you watch the pros ride,
they aren't just strong.
They ride smoothly and efficiently.
So to be a pro triathlete, it isn't just about
being able to put out a load of power.
- Yeah, I agree.
It's about being able to ride a bike well,
and get the small things right.
So we've put together a few pro top tips to help you.
(upbeat music)
- Pros will spend a lot of time
working on their bike position
to make sure they're really dialled in,
but being super-aggressive isn't always faster.
You want to work out what's comfortable for you
and allows you to put out as much power as possible.
This is especially true if you're gonna be on the bike
for over four hours.
So, try and spend as much time in the TT position
during training to make sure that you're really prepared
for race day.
(inspiring music)
- Nowadays, it's unusual to find a pro
riding without a power meter.
Being able to monitor your power whilst training
and racing is proven to be a valuable tool,
as it can instantaneously give you feedback on your effort,
so you don't have to rely on guessing,
or waiting for your heart rate to react.
- That's right,
and not only does it keep you pushing hard,
it also highlights when you need to back off.
To add to this, a lot of pros will analyse their data
to see they're improving, or to see if they can emulate
race intensities into their training.
Now I understand not everyone has a power meter,
so heart rate is still a really valuable tool
to make sure you're riding at the right intensity,
so to help this, you can do a simple 20 minute FTP test
to get your zones, so that you can train and race smarter.
(intense music)
- Something you certainly won't see the pros doing
is half wheeling.
It's infuriating!
This is when the cyclist stays half a wheel in front of you
on a training ride.
Now, if you were to keep matching them,
you'd just end up cycling faster and faster,
and well, it's a pretty quick way
to lose any cycling friends.
(gentle music)
Eating is eating, right?
Well, actually, there's a lot more to it than that.
To find two pros that fuel the same on a race
is hard because every athlete responds differently,
but they have one thing in common.
They will fuel frequently throughout the race.
It's important that you keep your hydration levels
and your energy levels high because
once you start lacking in energy,
or you're feeling thirsty,
then it's just too late.
- Also, it's important to think about when you take fuel on.
Say, for instance, you're on a hard climb.
It's probably not a great idea
to shove a tonne of food in your mouth.
So try to be smart about when and where you take fuel on.
(ethereal music)
Okay, it's not quite cycling,
but the transition to and from the bike is still important.
A flying mount and dismount can save you valuable time,
especially in a short distance event,
where every second counts.
Whilst they can look quite dynamic,
they're aren't as hard as people think.
The mount is a simple skip and hop onto the saddle,
whilst the dismount just takes a little preplanning
and stepping over the saddle before running off.
Pros make this look quite casual,
and the key is to stay relaxed
rather than rushing and tensing up.
We may not all have the pro gear,
but we can certainly make the most of what we do have.
- And with these tips, you should be a little closer
to cycling like a pro.
- [Mark] And remember, you can subscribe
to the Global Triathlon Network by clicking on the globe,
and to see our How to Run Like a Pro video,
just click above,
and to see our Essential Triathlon Skills video,
just click below.