5 Race Day Speed Tips for Triathletes

5 Race Day Speed Tips for Triathletes

Here are five easy ways you can speed up on race day — no training required.

你的比赛即将来临。你做了培训, but what can you do to optimize your speed to gain an advantage over the competition on race day? The following five tips are relatively inexpensive to implement and can make a big impact on how fast you go with the fitness you already have.

Tip #1: Tire Selection

管子和轮胎约占自行车必须克服前进的阻力的10%。例如,专业铁人三项运动员安迪·波茨(Andy Potts)臭名昭著,因为他在科纳(Kona)举行的2015年Ironman世界锦标赛比赛中,带有管子和轮胎,在自行车课程中使他耗资超过7分钟。

The key is to find tires that minimize rolling resistance, which is measured in watts — check out自行车滚动阻力有关最新评论。注意:尽管许多运动员都关注扁平保护,但现代的比赛轮胎被膨胀到正确的轮胎压力上是快速且极其刺穿的。

Potential Savings: 6-10 watts (20-40 seconds over 25 miles)

Tip #2: Tire Pressure

Tires absorb shock from road vibrations, so getting your tire pressure correct will improve the comfort of your ride and allow your bike to roll faster. There are three main things you need to consider when choosing the right tire pressure:

1. Tire Width

轮胎宽度在轮胎的侧壁上列出。让我们以700×25毫米的常见轮胎尺寸的示例。“ 25毫米”是轮胎的宽度,而“ 700mm”表示轮胎的周长。经验法则通常是因为与地面的接触贴剂增加(例如,25毫米轮胎需要比23毫米轮胎的轮胎压力)。如果可以的话,一旦安装在轮子上,就可以使用卡尺测量轮胎的宽度。车轮边缘的宽度会极大地影响轮胎的宽度。如果您使用的是带有较宽轮辋的较新的赛车,那么在安装和膨胀后,在侧壁上列出“ 25毫米”的轮胎实际上可能是27或28毫米。

2. Total Weight of Rider and Bike

一辆较重的自行车和骑手更偏转轮胎的套管,因此比乘坐完全相同的设置更轻的人需要更高的轮胎压力。但是,轮胎宽度仍然是要解决的变量。例如,使用32毫米循环轮胎的200磅骑手可能需要比23毫米轮胎上的140磅骑手较低的轮胎压力。下面的计算器将帮助您优化轮胎宽度,重量和道路表面。

3. Road Surface Quality

一条颠簸的道路使自行车轮胎上下弹跳。每次这样做时,它都会在短时间内与地面失去接触,并且您适用于踏板的力就会丢失。目标是keep the tire in contact with the road at all times,并且在颠簸道路上降低轮胎压力将有助于解决这一问题。道路越顺畅,您可以使用的轮胎压力越高。道路越粗糙,您应该使用的轮胎压力越低。确保不要降低太多,否则您可能会捏合捏。

这是一些好的在线计算器,您可以用来帮助设置正确的轮胎压力。

Silca Professional Pressure Calculator

Tubeless Tire Pressure Recommendations

Potential Savings: 6-10 watts (20-40 seconds over 25 miles)

Tip #3: Clean and Lube Your Chain

The chain drives the bike when you apply pressure to the pedals. A dirty chain will cost you time over a clean and well-lubed one.

The type of lube you use can make a big difference. A fast, wax-based lubricant applied to a clean bike chain can be3-5 watts fasterthan a low-cost, poor-performing, wet lube. Companies like Silca and Ceramic Speed make high-quality lubricants that are pricey but come with huge time savings.

潜在节省:2-5瓦(25英里超过25英里的10-15秒)

Tip #4: Posture and Position While Riding

A good bike fit is extremely important. However, many people don’t realize that you can do a lot with your body on the bike to make it faster without changing your fit.

The most basic rule is to get lower when you are going faster. As speed increases, like when you’re riding downhill, drag increases. Even while staying in your aero bars, you can lower your head and draw your shoulders together to make a smaller hole in the wind.

Don’t forget this rule when you’re eating and drinking. Sit up and eat while riding up a hill and when your speed is lower. The same is true for stretching. Try to only stretch when you are coasting into a turn or riding uphill, not while going downhill, with a tailwind, and at high speeds.

潜在节省:10-20瓦(25英里超过25英里的40-80秒)

Tip #5: Transitions and Bike Handling Skills

过渡是任何铁人三项的第四个学科。从您开始比赛的那一刻起,时钟就在滴答作响,因此练习过渡可以使您自由速度获得一些自由速度,而无需获得任何健身。

您无需冲刺过渡区域即可看到过渡时间的减少。您的目标应该是平稳,有条不紊地移动,以及时直接的方式完成每个任务。在家里练习这个,以便将剪裁和拉开头盔,穿上袜子和鞋子,抓住营养和比赛带的动作以及在比赛当天对您进行的任何其他活动都是自动的。当您从游泳和自行车中疲倦和疲劳时,这将非常有帮助。

另一个提示是在比赛前一天花一些时间将游泳出口带到您的过渡点,过渡到自行车安装座,自行车卸下到过渡点,最后您的过渡点到跑步出口。再一次,这将确保您知道在过渡区拥挤并且事情迅速发生的那天在比赛当天去哪里。

自行车处理技能也属于这一类别,因为没有额外的健身才能擅长自行车处理。骑教练是一种出色的训练工具,当然比在户外骑行更安全,但是请确保您知道如何弯曲自行车并在比赛当天控制速度。

Potential Savings: 5-15 watts (15-65 seconds over 25 miles)

Summary

这些技巧中的每一个都对速度产生了重大影响。如果您在下一次比赛前将所有这些都纳入了所有这些,则会看到它们的复杂好处。您花了很多时间训练和为大型比赛做准备 - 帮个忙,并使用这些技巧在比赛当天尽可能快地走!

Total Potential Savings: 30-60 watts (2:00-4:00 minutes over 25 miles)

Ultimate Ironman Training Guide
Training Guide
Ultimate Ironman Training Guide
This guide is designed to be used as you train for an IRONMAN triathlon, with in-depth information on every part of the process. Each chapter is packed with tips, workouts, and insights from triathlon coaches, to give you all the tools you need to succeed.