![\"\"](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/Pro-Bike-Kona-CREDIT-Ironman.jpg\")
<\/a>Photo Credit: Ironman\n2. Develop Well-Rounded Cadence Ability<\/p>\n
Cadence is an often overlooked, but important, component of cycling performance. There are two primary ways to produce power on the bike: by applying more force through the pedals and by increasing cadence.<\/p>\n
Many cyclists, particularly those newer to structured training, naturally default to pushing bigger gears. Riding at the cadences commonly seen among top cyclists and triathletes, often in the 85\u201395 rpm range, can feel unnatural at first. However, as this skill is developed, it can support greater sustainable power output, especially in long-distance events where preserving muscular strength for the run becomes increasingly important.<\/p>\n
Conversely, if riding at a higher cadence already comes naturally to you, there may be meaningful gains to be made by intentionally developing cycling-specific strength and the ability to handle larger gears. Over time, this can raise the level of power you are able to sustain at your preferred cadence on race day.<\/p>\n
With any adjustments to cadence or the introduction of cadence-focused drills, it\u2019s important to remain attentive to technique to avoid unintentionally increasing injury risk.<\/p>\n
3. Dial in Fit and Aerodynamics \u2013 and Practice Riding in That Position<\/p>\n
Triathlon cycling is ripe with opportunities for \u201cfree speed\u201d \u2013 and they don\u2019t all have to come with an expensive price tag! One of the most significant contributors to aerodynamic efficiency and watt savings is rider position and frontal profile. A good bike fit is not costly, but it is vital \u2013 both for improving aerodynamics and for optimizing biomechanics more generally, allowing you to produce power efficiently and sustainably.<\/p>\n
Beyond bike fit, a number of rider-driven skills also influence aerodynamics, including shoulder position and head and neck posture (i.e., an aerodynamic \u201ctuck\u201d). Even small adjustments in these areas can result in meaningful reductions in drag. These positions can feel unfamiliar at first, which is why targeted, time-bound practice holding them is important to allow adaptation over time.<\/p>\n