So, I did a sprint this past Sunday and experienced a common problem (for me at least) of having NOTHING for the 1st 7-8 miles of the bike leg. I was 1st out of the water and really tried to conserve my legs (hardly kicked at all) and really backed off the last 200yds. Hopped on the bike and nothing - no legs, no speed, no power - nothing. Got passed by 3 guys pretty early and another guy at mile 4. But then, like magic, at mile 8 my body “woke-up”, avg speed went from 19mph to 24, passed the 4th guy and felt pretty good the rest of the way.
Is this a problem for other people, if so what have you done to remedy? I feel like I warm-up quite a bit (20-30 min on the bike alone) and I really don’t think its a result of going too hard in the swim or being in poor swimming/cycling shape. I don’t have the same problem bike to run so what gives? I’m tired of building a lead on the swim only to give it all up on the 1st 8 miles of the bike. I’m a stong rider, this shouldn’t be happening.
The swim/bike brick workout! People overlook this all the time, it is as important as the bike/run brick. If you are able, bring your bike and trainer to your pool and do a set of ~300m swim followed by a ~5 min effort on the bike. Additionally, with more race experience and fitness later in the season, the transition from swim to bike will feel more normal.
Really it should make sense that this transition is even more difficult that the bike to run. All of your blood is in you arms/upper torso propelling you through the water and the all of a sudden you are upright and the blood has to find it’s way to your legs.
Really it should make sense that this transition is even more difficult that the bike to run. All of your blood is in you arms/upper torso propelling you through the water and the all of a sudden you are upright and the blood has to find it’s way to your legs.
I have no clue about these things, but the above would seem to imply he is doing even more harm by backing down in the last 200. Maybe he should kick it up, to get the blood to start moving back into the legs?
Yes, I agree. After re-reading the OP, maybe it would be best to kick a bit especially in the last 200 to get some blood into the legs to prepare them for the upcoming stress. Sort of warm them up a bit. This is even more of an issue because in almost all cases the warmup for the legs, whether running or cycling, is at least 30 minutes prior to when the cycling will start.
Yes the swim/bike brick, I am guilty of neglecting that. As for the kicking harder at the end, I’ll try that. If nothing else it might shake loose anybody trying to get a free ride. Thanks.
While going from the water to the bike is the ideal sport-specific brick, you don’t really need your bike near the pool. You can get a good bit of the same effect doing pushups and jumping on your bike on the trainer. Even better do three sets of pullups until failure. Then lay down and do three sets of pushups until failure (remain lying face down between sets). Then jump on to your bike and pedal away.
Kick more but be more conservative as far as effort. I used to go all out, not kicking at all thinking it would save my legs for the bike, came out of the water exhausted, hop on the bike… dead legs for first 5-8 miles. Not anymore.
yes, in the last 200-300m of a swim, can be longer on the longer races, or for the whole race in a sprint, you should start kicking. this will get the blood back into your legs and get them as used to biking and working again as you can.