Tri STEPS: Get on you bike – basic cycling for races

 Have you ever tried to reach for your water bottle, and not been able to put it back?   Drinking from your water bottle and returning it to the holder is actually a very complicated, multi-piece skill, with progressions. Even seasoned riders have trouble with this skill when in adverse conditions such as high wind, lots of traffic, bad road conditions, or even just hitting a bump or being distracted.

To be the most safe for yourself and for others on the road, you should feel comfortable, safe, and able to handle your bike even during times of adversity. The bike portion is the second leg of a triathlon, and the distance is typically half of the race. As a triathlete, you will need to understand the fit, form, safety and handling of cycling, feel comfortable riding in traffic and in emergency situations, as well feel ready to complete the bike leg of the race with good fitness following the swim. 

In general, for the cycle portion of training and the race, skills you will need to know:

• How to eat and drink while holding your line.

•  Parts of the bike.

•  What to carry in your “tool kit”.

•  How to change your tube effectively and efficiently, in case you need to in the race.

•  How to ride consistently, allowing other cyclists and motorists to predict your movements. 

•  To learn these valuable skills, join a club or find a bike handling clinic near you.  

Learn & Practice Bike Handling Skills

Whether you are very new to biking, or have been riding for a while, it’s important to learn and/or review good bike handling techniques, to be better prepared to handle emergency situations, and just perpetuate better riding overall. Many local triathlon clubs offer bike handling classes or clinics for beginners through advanced riders.  

The annual Early Bird Criterium Training Series in Fremont offers a wonderful introduction to bike handling clinic series every January for beginners through intermediate cyclists. Each Sunday of January includes a series of clinics for different categories of riders, including a women’s-only clinic. Each weekend builds on what was learned the previous week, and includes a practice training race where professional cycling teachers ride with you and teach you during the “race.” Each clinic is only $25, which is a steal. Other comparable clinics are upwards of $100 each.

Safety On The Road

When on a bike on the road, you are a vehicle and must follow the same rules as motorists. Riding on the road will give you a whole new appreciation for cyclists when you are a driver.

•  Be Predictable — Hold your line, use predictable hand signals, and don’t swerve into traffic. You want to ride so that motorists and other cyclists are not wondering what you will do next.  

•  Build Cyclist/Motorist Relations — Your best safety features are your eyes and your smile. Keep your eyes open all the time for hazards on the road, but also to make eye contact with motorists when stopped at lights and other times you are changing positions. Make eye contact, give a head nod, and smile. A smile goes a long way.  It helps the motorist see you as a person, not just that looney in spandex.  

Liz Elliott is the Head Coach of the Tri-Valley Triathlon Club based in Dublin. Liz specializes in preparing beginner triathletes for their first race(s). She was an All-American swimmer in college, and has over 20 years experience in teaching and coaching swimming. Contact her at Liz@TriValleyTriClub.com.  Find previous TriSteps columns at SportStarsOnline.com