Basics of Triathlon Cycling

Alright guys,

Since this blog has been going (not very long actually), I haven't posted anything to do with the bike or swim. So first things first I should get the basics out the way, since it is maglia rosa season (Giro d'Italia started yesterday) I will start with the bike:

Basic's of Triathlon cycling:

• Stay seated! unless it really gets steep, stay in your seat at all times, on the longer rides (Ironman distance for example) you can get out of the seat to stretch the legs. standing will waist energy and isn't very aerodynamic
• Relax! let your legs do the work, your upper body should be relaxed into that aerodynamic position you have practised, loose jaw, loose shoulders, don't waist energy tensing up. Don't relax so much your body is rocking all over the place as you pedal, your upper body should be still and strong.
• Aero position! you can save seconds and in a longer race minutes if use aerodynamic positioning. this means using aero-bars or the drops. This really is up to you, I raced all my shorter races on the drops because I felt more comfortable. whatever your aero position is, it needs to be well practised and comfortable, don't sacrifice speed. Also make sure you bike is properly fitted.
• Drink Drink nutrition Drink! the bike leg is the most important leg of a triathlon in regards to nutrition. you need to be refuelling here after the swim and stocking up on energy for the run. Have a well planned nutrition plan, know when and what you will be eating at exact times on the bike leg, have you bike or tri-suit pockets stocked up with the right stuff. Hydration can win or lose many a triathlon, drink at regular intervals, you need to drink more than you think, drinking at regular intervals will prevent fluid from sloshing around in your stomach and causing uncomfortable cramps. a simple rule is one bottle every 45 minutes cycling.
• Pace! a tricky subject, but it is well known you cant just go all out from the start, especially in the longer distances. most people adopt a constant pace plan, sticking to a heart rate or power output. personally I find it faster (and current research shows that it is faster) with a variable pace plan for example, hard on the hills, easy on the downhills and in-between on the flat roads at a constant pace.
• Drafting! follow the rules, in most triathlons it against the rules.
• Squats! the weight lifting move is the secret to a powerful cycling, make sure you are doing them regularly with the correct technique, more muscle equals more endurance.
• Oil your chain! and test your brakes
• Cornering! use the apex of the corner, look to where you want to go, bend the inside knee up (lift the pedal) applying body weight to inside of turn, slight counter turn: turn your handlebars very slightly away from the turn (remember its your lean and weight doing the majority of the turning), brake before the corner control the speed, as you come out of the corner start pedalling hard to reach cruising speed again and to help pull you out of the corner. always look at the point far after the corner, where you want to be heading. practise cornering! triathletes are famous for being really bad at this.
• Highway code! when training make sure you follow the rules of the road, stopping at lights, staying near edges and signalling for turns, there are alot of cyclists giving us a bad name by ignoring the laws. 
• Have fun! the cycle leg is my favourite leg of any triathlon. 

There you go, hope that helps in some way or another. feel free to comment, if you do it will be my first comment ha. Now I'm off to watch the Giro Highlights, epic!