Views on Cycling

So this post is a little contemplative. I have been doing a lot of research on cycling between buying my bike and researching the next bike purchase (for my wife). Of the three sports that comprise triathlon, cycling is the most complex. Swimming is just you. Running is just you. You can do both naked and barefoot if you really want. In order to cycle, you need a bike. It is a change of mind, coming from running, to rely on equipment in order to complete a race. For novice triathletes (including yours truly), the concept of equipment failures and the complexity of moving parts is difficult. In the beginning, it was intimidating. The more you understand about cycling, the more comfortable you become with the risks.

Here I go on a little tangent. I promise I'll circle back. In epidemiology, the foundation of the discipline is a concept centered on the "epidemiologic triad" or "epidemiological triangle." Transmission of disease has three parts: host, agent, and vector. If you have a host and an agent, you may not transmit because you are missing a vector. If you have an agent and a vector but no susceptible host, you don't transmit the disease either. And so on.

In cycling, I have come to theorize my own triad: man, machine, and man-on-machine. I am not being gender exclusive here, you could have woman, machine, and woman-on-machine but that's not alliterative. All three parts are needed to make up the whole of cycling. Many cyclists are unbalanced in the triad, meaning they are really strong on underperforming equipment, not fit right on their high end equipment, or other combinations. To keep the triangle, the unbalanced cyclist is forced to compensate in other areas. If your machine side is short, you may need to increase your man side. Many triathletes are also unbalanced in the three disciplines as it is. Some are strong bikers and thus neglect the swim or run. Triathlon is certainly an intersection of many threes.


Man : This is often the side that gets the most attention. This is also the least costly component to train, in terms of dollars. You can ride almost any bike that rolls to do a triathlon. Working the man portion can be done with a combination of cardio and strength (resistance) training. Gym memberships can cost money but they are not required to train as there are several schools of training that use resistance bands or the body as resistance mechanisms in order to build strength. Increasing strength and stamina through intervals, hills, and endurance workouts helps to increase overall speed and power. Training for the "man" should concentrate on increasing strength, stamina, or endurance. The "man" is the engine of the bike. It is a crucial component to ensuring that the rider moves forward. Since the rider is being his own engine, he/she must fuel the engine and condition the engine to take the abuses of the sport.


Machine: This portion of the triad can certainly be the most expensive. It is true that entry level road bikes can cost as little as $500 but there is no shortage of equipment topping out in the $5000 - $10,000 range. Finding the right balance of performance and price is a juggling act to say the least. The most powerful engine on a weak drive train will not be able to produce the most efficient ride. In fact, some entry level components may not be able to take the abuse of highly trained athletes and will flex or bend, depending on conditions. A frame and components that are designed to be aerodynamic can help to reduce wind resistance. This is especially helpful on windy courses (like certain areas of Florida), where strong headwinds skirt the coast. Upgrading as you can with high quality wheels that reduce rolling resistance can also help translate more power from your stroke into speed. Weight is also important in hilly areas where rider plus bike can make it harder to ascend. Entry level components are often heavier and add to the weight of the bike. Certain drivetrains are also smoother in shifting and have less chance of skipping gears or dropping the chain in high torque situations. Tires, wheels, hubs, bars, and all other parts are all part of the equipment equation. The basic skill is that you want to find the best equipment suited to your riding needs that fits within your budget.


Man-on-machine: This part is the most overlooked part of the triad. It is easy to upgrade parts and train hard but not many think about how to ride. Position is crucial to success on and off the bike. Not only will proper position help you to be comfortable and powerful for the ride, but a proper triathlon position will also help to save certain muscles for the run. The goal of triathlon position is to get you to the run. If you leave it all on the bike course, you may not make it through the run. Many triathlons have been won and lost in the run. The bike position needs to give you the best mechanical advantage for your own body type. Most important, however, is that it must be comfortable. There is no sense in putting yourself in a position that is uncomfortable, no matter what the speed advantage. For Ironman distances, 112 miles is a long way to ride in an uncomfortable position. I highly recommend working with a fit specialist if you are serious about position. However, even little adjustments can help. If it doesn't feel right, it probably isn't right. The man-on-machine not only includes a bike fit but also includes knowledge. Knowledge of gearing, proper techniques, riding mechanics, and race strategy are all important to your ride. It is equally important to have the right gears and to know how to use it. Taking the time to ride the course and train on similar terrain provides an advantage to gear set up and preparing for climbs. Being able to anticipate the turns, climbs, and obstacles of the bike course helps the man and the machine get through the course.

In order to get the most out of the bike leg, it is necessary to work on all three parts. It is important to train the man/woman to be the engine of the bike. It is important to have a working bike that is capable of complimenting the man/woman. It is also important to be comfortable on the bike. It is possible to compensate for one side by strengthening another but there comes a point where the law of diminishing returns applies. The advice I present here is to work on all three as you move along in your triathlon career. Little adjustments here and there can increase speed, efficiency, or comfort and the overall triathlon experience. Remember that a triathlete spends the majority of the time in triathlon on the bike. It's not going anywhere.....so get used to it.