Thoughts on the bike
Personally this is my favorite time of the race…. Time to hunt down all the young kids ahead of me, being an mature age group racer, I get to go last at most races… meaning I get to be motivated by all the people ahead of me …. A lot nicer to pass then to be passed….
So you’re not the fastest swimmer, not problem, you can recover some time on the bike without killing your day.
You out of T1 area and you’re getting ready to jump on your bike. Before you get going, remember to always get on after the mount line… no sense getting DQd a third of the way into the race.
Ok, you body has gone from a horizontal position to a vertical one… take some time to get your legs going… so keep the gear selection to a mild gear… no sense blowing your legs out on the BIG RING right away.
For me the first few km is spent getting my gear on, sun glasses that I have stuffed into my helmet air vents and then my gloves… yes gloves, crashing is part of this sport. Be it from someone crashing into you or a pot hole that it is not marked… easier to get up with your hands not bleeding, again LESSON LEARNED THE HARD WAY
You’re about 2k into your ride, be it 25k, 40k or Ironman Distance, it is time to Drink something…
Your body needs many things, water is one, potassium and sodium is the other.
Most sport drinks have all these items and more. Pick one that works for you and use it in TRAINING & on RACE day.
There are many ways to take on fluids, be it from the store with a water/sport drink, just pick one with an easy to use pop top.
If you’re into racing a little more, they have hydration systems that can be mounted to your aero bars.. I like this style... easy, hands free and if I see it, I will I use it…
In a 25k or 40k bike leg, one bottle should be enough, maybe two on a hot day, your choice, if you don’t drink, you will pay later, HARD LESSON TO LEARN
Pre riding the course would be great, in Japan that may not be an option, with most races in parks or industrial areas, try to get a map of the course and review it from the race web site
Have some ideal what is in front of you, be it hills, construction areas, or just many turns in a parking lot.
Pacing ones self on the bike is easiest of all the three, most people have a small bike computer, giving average speed and distance readings, if your don’t GET ONE !
For only 20 dollars or 2000 yen you can get a basic model, they are not hard to install and some are wireless.
Why do I need this? Information is key to success… and where I am on the course is nice to know, when you have 40k or more to go... you want to know… TRUST ME.
For races over 40k, I try to eat around every 20 to 25 minutes… just a small jel or snack.
There are many products out there and I will give you the website info for most of them.
Your burning calories, you need to have something in the tank when you get off the bike, remember the run is going to burn more energy than the first two stages combined.
So have your snack or energy bar eaten at least 15 minutes before your get off your bike. Practice this during your training.
Taking on water/ drink with your food is a must also...
The last few km you need to start getting your legs ready for the BIG change to running,
Drop a gear or two to a higher tempo, meaning, select an easier gear, get those legs turning over faster. Drop off the BIG ring to the small ring and adjust your rear gear setting to maintain a good pace.
When you pull up to the dismount area, get off your bike before you get close, ride in on one leg if you can, if not just slow down… your balance will be a little off… remember if you have on bike shoes, either get out of them before hand and pedal on the tops, or click out before you stop… crashing is common in this area, so heads up.