The INSIDERS look at the 2012 Age Group Bike Course
Here we discuss the
Equipment: Bike, Wheels & Set up
20.1 km per lap
12 Direction changes per lap
4 Notable climbs per lap
Estimated 38 Gear changes per lap (not including psychological ,physiological and environmental influences)
13km approximate distance that Aero position can be used, per Lap
7km approximate distance on climbs, including descents, per lap
THE COURSE SPECS
8 climbs that are notible
76 On average gear changes
26km Spent in Aero position
14km spent out of aero position
242m of climbing
65 % available for Aero position
35% not in Aero, spent climbing and in technical areas.
At speeds between 37kph and 42kph you will spend between 39 and 42minutes, total, in Aero position.
Climbing at speeds between 20kph and 25kph it will take you 15 to 19 minutes of climbing
7.5 to 9.5 minutes descending. (depending on skill level)
Total times ranging between
1:01:30 and 1:10:30
On a flat road, aerodynamic drag is by far the greatest barrier to a cyclist’s speed, accounting for 70 to 90 percent of the resistance felt when pedaling.
An even greater obstacle is climbing up a hill: the effort needed to pedal a bike uphill against the force of gravity far outweighs the effect of wind resistance.
Given the complex course we should look at the type of bike our athletes plan to use
- Athletes skill level (descending and cornering)
- Athletes cycling strength and weakness’s (Hills or flat)
- Athletes cycling technique (cadence vs power output)
- Athletes setup.
THE TRIATHLON BIKE
- Position, Bike Angles. (advantages / disadvantages for Auckland)
- Bike/run transition
OR THE ROAD BIKE WITH CLIP ONS
- Position, Bike Angles (advantages / disadvantages for Auckland)
- Suitable for climbing
- Ability to shift gears while climbing out of the seat
Good aerobic endurance base: (Strength session) e.g. 2 x 20minutes at 65 to 75 rpm. Big gears. 10 minutes rest between. Finish with 10 minutes above 95 rpm
- Early season, Hill repeats. A/T reps working on technique, optimal cadence vs power / speed.
- Time trials over rolling to hilly course
- Later, building into some V02 repeats. Such as 6 to 8 x 5 to 8min hill repeats. Starting into the hill at 5 to 10 beats above A/T settling into balance of hill at A/T. 1:1 to 1:1.5 RI
- Bike racing or sessions above maxV02 prior to race. This is working on anaerobic systems for in and out of corners and U turns Example session: Warm up 15 minutes then do 5 sec sprints with 10 sec RI, 10 sec sprint with 20 sec RI, 15 sec sprint with 30 RI x 2, ride easy 15 minutes and repeat.
- Specific core exercises help with hill climbing
BIKE CHOICE CONCLUSION
I would suggest anyone who rides a traditional Tri bike and doesn’t have the strength and technique to climb with power should look at changingbikes
- Some adjustments may be needed on bike set up and wheel choice.
- Attention needs to be made on specific strength training on the bike.
- Skill and Technique on bike needs attention
Comparing times from Auckland and Wellington. If all distances were correct, on average run times were 2 minutes slower in Auckland…….Bike course?
In my next blog I have change my bike. I will show you the bike choice I have made and why