TRIATHLON BIKE SPEED UP 54%: Here’s How to Replicate My Success

TRIATHLON BIKE SPEED UP 54%: Here’s How to Replicate My Success


(Taren panting) – Morning, trainiacs. Got a bit of, bit of a
pistol of a workout here. Doing a total of ten
times thirty seconds on, thirty seconds off. Three rounds of that. It ain’t pleasant. Fortunately, you don’t have
to always be doing that. Over the last few years, I have ended up increasing
my bike speed by 53%. I’m gonna give you the system that I use so that you can do the same thing. It doesn’t just involve all suffering. It’s actually gonna be a
lot easier than you think. Oh I get a little break right now. (bass thumping music) All right trainiacs. Being strong on the bike is the best way to get
faster in triathlon. One reason for that is that it’s the obviously largest duration that we spend in the race. Swim can be as little as 10% of the race. Run is maybe a third to 40% of the race. But the bike can be as much as
60% of the time in the race. If you are stronger on the bike, you’re just going to be spending more time doing the aspect of triathlon
that you are strongest in. Bonus! Next when you
look at the correlations, and we’ve looked through
five years of IRONMAN and half IRONMAN finish data, and you look at what is correlated with the strongest
overall performance time. Is it the swim? Is it the bike? Is it the run? It’s the bike. It just edges out the run. So being strong on the bike is most likely to lead to being strong overall in triathlon. Third, being strong on the bike doesn’t just help you on the bike, it helps you on the run. If you can either bike at the same effort and feel fresher for the run or bike faster and not have it deteriorate your run quite so much, you are going to end up having a strong combine bike run, which might lead to as
much as 90% of your race being done in really strong, fresh legs. It’s the best return on
investment that you can make. However, been reading a lot
of Warren Buffett lately and, man, I would’ve loved to give him $10,000 in like 1960. This would’ve been plated
with gold platinum. Now people might be looking
at my recent half IRONMAN and IRONMAN finish times and seeing really decent
bike performances. I’ve put out splits in
half IRONMANs in particular that are, I believe are
around the fifth or sixth fastest overall in the entire race. Like 2,000 people. But it wasn’t always that way. I want to show you some of the progress that I’ve made over the years. Here’s the first Olympic
distance race that I did. And when you look at the time, A. I was the slowest in
the entire age group, B. My bike split was the slowest
in the overall age group, and C. It was one of
the slowest bike splits in the entire field. Not very impressive. Fast forward to 2019 and my most recent bike split at IRONMAN 70.3 Atlantic City, and we see that I was much much faster even at a longer distance. We’re talking a 54%
improvement in bike speed even though I was doing a longer distance. Now you might be saying all right Taren, that took nine years. Anyone can get better in nine years. I agree, but let’s then look at something a little bit tighter in time. Look at my time from 2017 in those races that I did and then 2019. We’re talking just two years of progress and there is a significant
percentage improvement. And you might be saying, well Taren, you must have
biked immensely, huge volume. I really didn’t really do any huge volume until I did Challenge Roth, but I still made progress in the two years leading up to Challenge Roth between half IRONMAN Austin, half IRONMAN Campeche, and Challenge Roth. So you could make
excellent bike improvements with, people go nuts when I say this, just two bike workouts a week as we outline in Triathlon
Bike Foundations. Now of course, two bike workouts a week is not going to make you an elite athlete, but it’s certainly enough
to give you improvements. So let’s talk about the three things that I did that were
significantly different between 2017 and 2019 that led to that huge
percentage improvement in my overall bike speed. The first, I mentioned it was to do the right two bike
workouts every single week. One of those bike workouts was building up to an over distance, a long endurance ride bike workout. In 2017, my long bike workouts were two and half hours to maybe two hours 45 minutes. This isn’t long enough. In 2018, 2019 I made my long rides 110K, 120, 125K for a half IRONMAN. And that ended up being a four hour ride. In a lot of cases that
became my over distance. So that by the time I
got into a half IRONMAN, the distance that I was
riding was a step down. It was so easy to complete
because I’d gone longer. Next I did one hard, really hard, bike workout every single week. The key to that is making
that long ride very easy. You go out with pals, you listen to podcasts, you don’t turn that long ride
into just a long intense ride. No, that doesn’t help you at all. Because what it does is it digs this hole that you’re fatigued
so that your hard ride isn’t that hard. In 2018, 2019, my hard ride was hard. I turned myself inside out. And what that did is because I’m going so
hard in the hard days for one minute efforts,
four minutes efforts, two minutes efforts, six minutes efforts. I’m actually going hard enough to make my top end
faster, stronger, better. Easy and long on the long days, hard and fast but short
on the hard and fast days. Two bike workouts per week. You get a lot of good reviews about this on Amazon. Just saying. Next I got my position on
the aero bike more dialed in. In this time, I did not slam my bike. The only thing that I did was I moved the elbow
pads down by a centimeter. Now you might be saying holy smokes like how do
you talk about getting way more aerodynamic
with just a centimeter? What I did was this. I got the arm pads that you put your elbows into on the bike right dialed in so that
the center of my elbow was right smack in the
center of the elbow pads. Then I brought the aerobars
up closer to my chin. What this ended up doing was it allowed me to then rest
all of my upper body weight on the aerobars and then melt much easier into the aero position. Now because I was just melted
into the aero position, even that one centimeter
drop in my front position allowed me to get
probably six inches lower with my overall body. So it’s not necessarily about
taking your front aerobars slamming them as low as possible, it’s about getting this front end into such a comfortable position that you can just get your
upper body as low as possible because 85% of the force that we have to push through the air is overcoming our body. Forget about all the fancy dancy aero bike wind tunnel testing stats that all the bike companies report. They’re legitimate, our body makes a much bigger difference. So get dialed in. The third thing that I did was I kept the rest of
my training in check. You might be a big fan of 80/20
Triathlon train, great book. You might be a fan of
periodized triathlon train, very similar to that book. Or the pyramidal model, which is what my coach,
Dr. Dan Plews, uses. It’s all kind of similar, and it’s the idea of easy
training needs to be easy. Your hard training needs to be hard. And the breakdown of that
over the course of the year, is you do about 80% of your training easy and about 20% hard. What was happening in 2017 though, is because my long rides were kind of long but they were basically pretty hard, is that I didn’t have
the motivation to go long because I’m like wow I cannot
do a three hour hard ride. And then, when the hard rides came around, I wasn’t able to push
into those hard efforts. So you have to get your
training zones right. In my case, what I ended up having to do was I abandoned run and swim groups that constantly just turned
into pissing contests. If you can find a training
partner or a training group where everyone has the same motivations and everyone’s kind of
around the same pace, at the same low heart rate, that is the ideal situation. But more often than not, training groups turn into pissing contests where one person just
pushes the pace a little bit and then everyone keeps up. And then somebody just
pushes the pace a little bit. And then everyone keeps up. And this is extremely detrimental, not just to your training but to your overall health. In my case, I was suffering. I was, literally, my hormones were shot. My performances and races were shot. My motivation was low. I was suffering instances of depression. I was sick five times in four months. I was a complete physical mess, and here I was turning myself inside out in all these workouts thinking I’m doing all the right things. I’m working so hard. But I was working too hard, allowing all that hard training that everyone needs to suffer through and if you want it bad
enough, you have to dig deep. No, 80% of the time it
should be very enjoyable, very chill, very easy and if you aren’t getting
that balance right you are going to be suffering more and performing less and potentially doing
yourself physical harm. So lots and lots of long,
low intensity training. That’s how you build a foundation to actually allow you to get fit and then you just sprinkle a little bit of 20% of
little higher intensity. That is how you make yourself faster. And if you abandon that, sure, it’s more fun to go a little bit harder. But if you abandon that, it is going to be to the detriment of your performance and
your overall health. Don’t do that, if that’s
what you’re looking for. So what do you do? Here are three things
that I would recommend. First, get your training dialed in and know what low intensity is and when low intensity should be done. Get this for free by going to
triathlontaren.com/hrtraining. Just put in your email address and you’ll get a free guide
to get started on that. Next, if you wanna get your bike dialed in and you don’t yet want
to invest in a bike fit, we can get you to around
your starting point for a decent bike fit by going to triathlontaren.com/bikefit. Same thing, put in your email address. It’s free, and this will give you a guide for seat heights, seat
forward and backward, how to set up your front aerobars, just get you kind of in the ballpark of what a good position is. Then finally, if you really
wanna understand bike training, how to structure those two workouts over the course of a year, go to triathlonbikefoundations.com where you can get the e-book
and the audio book instantly. Or Triathlon Bike Foundations
is on all the Amazons all around the world. If you’re not into any of that, and you just like triathlon videos and you aren’t yet subscribed, hit the subscribe button below. We put out videos every
single week all the time. Er’ day, bro. Later, trainiacs.