ROAD BIKE VS. TRIATHLON BIKE: WHICH TO CHOOSE?
Jarrett Pflieger
So you are trying to decide which bike to use/buy for your first or next triathlon race. What are the differences between a road bike and a triathlon bike? Which one should you choose? The answer is actually simpler than it may seem.
Without getting into detailed technical differences between the two, there are a few major things that set the two types of bikes apart.
Tri Bike vs. Road Bike:
A tri bike is specifically designed to be ridden as fast as possible while minimizing drag and energy expenditure by the rider. To increase aerodynamics, tri bikes are fitted with aero bars that allow the rider to lean forward and rest their forearms on pads located on top of the handlebars. This exposes less total frontal surface area and allows riders to cut through the wind instead of acting like a sail as if their body was in an upright position.
The seat tube angle is also steeper on a tri bike than a road bike. What this means is unlike a road bike where the seat angle points towards the rear of the bike, the tri bike’s seat in more vertical. This positions the rider closer to the front of the bike and allows the rider to maintain a larger hip angle while in the aero position. This benefits the athlete by allowing them to utilize hamstring and glute muscles more effectively without relying too much on the quad muscles. You need as much energy in your quads that you can manage when it comes time to run off the bike, so minimizing quad strain on the bike portion of the race is crucial to fast triathlon run and overall times. In terms of pure speed and saving energy, a triathlon bike is king.
A road bike is designed a bit differently. They are meant to be more dynamic, maneuverable, and optimal for power production due to constant changes in terrain, breaking and sprinting by fellow riders, and overall unpredictability of the pure cycling races. They do not have aero bars and are meant to be ridden mostly in a relatively upright position with hands on the top of the handlebars. The seat tube angle is less steep which allows for better power production since you can better utilize the powerful quad muscles.
Which bike should you choose?
The short answer is…it depends. If you are new to triathlon, use whatever is available. Whether it is a used road bike on eBay, old mountain bike in the garage, beach cruiser, or pink huffy, it doesn’t matter. If you are a new triathlete, don’t spend money before you absolutely know you will continue with the sport. You won’t set any records your first time out, so don’t worry too much about it.
If you have done a few triathlons and are ready to buy a bike but don’t have the money for a full triathlon bike, a road bike with a set of aero bars strapped on works just fine. You may shave a little time with a tri bike, but road bikes are usually cheaper and more easily accessible than tri bikes and unless you are a very good athlete, the differences are negligible.
If you have a few races under your belt and are starting to become competitive in your age group, or plan on it in the future, definitely think about getting a triathlon bike. If you are a complete newbie, but want to blow a few grand on a tri bike just because you can afford it, go for it. It makes it easier for us athletes on a budget to pick up a barely used tri bike cheap on Craigslist when the owner decided they didn’t want to do triathlons anymore after only a few races.
Bottom line, when trying to decide between the two types of bike, just go with whatever is easier for you to get. Beginner triathletes are better off buying a used road bike with aero bars and putting the extra money they saved into some good coaching. Trust me, it will save you more time in the long run than an expensive triathlon bike.
IF THE BIGGEST LOSER CAN DO THIS, SO CAN YOU
Ron Saetermoe
If you’ve ever done a triathlon, of any distance, you’ve probably had at least one person tell you “I could never do a triathlon.” I’ve actually heard it a bunch of times and my response is always the same “Yes, you can.”
Now, I’m a positive person, but I’m not one of those people that tells everyone they can do anything if they put their mind to it. If that’s true then why don’t we have a cure for the common cold?
I do, however, believe that almost anyone can do a triathlon if they put in the time and work with a plan. I’ve seen it many times. If you hang around a while, after nearly any race, you’ll see the people that defy logic. Young kids, overweight people and people so old you wonder how they stay upright without a walker.
Bill Bell is one of those guys. He’s slowed down a lot in recent years, and has had multiple knee surgeries, but he’s still out there doing it at age 80!
Attached to this article is a YouTube video of an equally inspiring dude, Matt Hoover. Matt Hoover was the winner of the NBC television show “The Biggest Loser” back in 2005. I won’t say too much about the video other than you should grab a tissue or two before you watch it. 
The people in our sport are amazing. I guess one of the reasons I enjoy it so much is that those that are in it constantly inspire me. I’ve been lucky to know some great triathletes and coaches that have given me the confidence and guidance to help me reach my triathlon goals.
I feel blessed to have the opportunity to work with so many athletes here at Triathica. I try encouraging everyone to reach his or her own individual goals while I keep my own in sight.
You CAN do this!
Cheers!
DO YOU TEMPO? HOW TEMPO RUNS CAN MAKE YOU FASTER?
Jarrett Pflieger
What exactly is a tempo run and how can you incorporate them into your training to make you faster?
A tempo run is basically a higher paced workout that is faster than an easy run, but a bit slower than race or interval pace. The goal of a tempo run is to sustain a constant speed over a specified distance. How far that distance should be depends on your race distance and what cycle of the season you are in. The pace you should run at depends on your current fitness level and running ability. A good rule of thumb for tempo workouts is that it should be done at a comfortably hard pace. It should be fast, but under control and sustainable.
When you are running at tempo pace, lactate and hydrogen ions are being released into your muscles. These eventually cause your muscles to become acidic and you begin to fatigue and feel “the burn.” During tempo runs, you are training your body to use these byproducts more efficiently, enabling you to run at a faster pace without fatiguing. This point of fatigue is also known as your lactate threshold. Raising your “threshold” is key to being able to hold a faster pace for longer time periods.
Many people make the mistake of focusing too much on long and slow runs to build aerobic base. There is a need for this type of training, as it allows the body to deliver more oxygen to the muscles, but tempo training increases the body’s ability to use that oxygen once it gets to the muscles. You need to incorporate both in your training to reach your potential as a runner.
So how long should your tempo runs be? Well, it depends. The minimum tempo run should be around two to three miles or 15-20 minutes long if you are training for a 5K or a sprint triathlon. Anything less than that and you will not get much benefit. For longer distances like a 10K, four to six miles is probably sufficient. Marathoners or Ironman triathletes will benefit from eight to ten mile tempo runs.
Tempo runs are best performed during peak training weeks since they are relatively high intensity training sessions. Instead of trying to increase time or distance of your tempos, try to increase the speed you can sustain over a fixed distance. Intensity has been shown to be a better stimulus for physical adaptation than volume or duration.
Before going for a tempo run, it is important to thoroughly warm up for 10-15 minutes since you will be running at a high intensity and the risk for injury is higher during these times. Make sure you also cool down for 10-15 minutes at a nice easy pace. Throw in a tempo run once or twice a week and watch your speed increase and your run times drop.
STAYING MOTIVATED
Ron Saetermoe
We’re in the off-season now. How do you know? Look at the rolls beginning to form around your waist!
It’s hard staying motivated during the off-season, especially if you’ve trained and raced hard. So how do you do it?
For me, daily exercise is the norm. A day without exercise is like a day without brushing my teeth. Something’s missing. So these days it’s hard for me not to exercise. How sick is that?
I know that’s not normal, and it’s taken me many years of this twisted behavior to get there, but that’s me. If you’re not like me you may need a little motivation. Here are a couple ideas:
• Exercise with a group. There are plenty of them out there. Most of the triathlon clubs have group workouts and there are plenty of running and cycling clubs.
• Use a training plan. Yes, even during the off-season a training plan can help. Your workouts may not be as long or as intense, but many people find that this structure helps keep them on track.
• Concentrate on your “limiter.” Your limiter is the event you’re weakest at relative to your competition. For me, that’s the cycling leg so I’ll concentrate on doing more cycling during this period.
• Start a resistance-training program. Too many triathletes blow off the resistance (strength) training thing. The off-season is a great time to pull back on the swim/bike/run training and do more resistance training.
• Don’t go home after work. This one gets me most of the time. If I can do my workout immediately after work instead of going home, the chances that I’ll actually get my workout in is expontially higher.
• Watch triathlon videos. We’ve got a bunch here at Triathica and the Universal Sport channel broadcasts triathlons from time to time.
• Register for an early season race. I’ll be doing the Desert Triathlon out at Lake Cahuilla again next year on March 7th and the California 70.3 on March 27th. The “threat” of these early season races helps keep you motivated to stay fit.
I’m sure there are many more ideas out there but these are a few of my favorites. Oh yeah, and don’t forget, we’re here at Triathica to help keep you motivated too.
Cheers!
FREE GROUP WORKOUTS (week of November 30th)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 30th
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, December 2nd
Time: 6:00 p.m.
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, December 5th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, December 6th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
