ı am triathlete. ı wanna cycle faster and more comfortably. what should ı do to become better  for 40km?
400715
I'll take a stab - form, endurance & strength training. Do interval work outs (sprints to develop fast twitch muscles), long climbs - stay in the saddle and spin; do a 60 mile ride a week ( average cadence) and then spend a few sessions in the gym to develop your legs - Once every two weeks do a time trial - same distance all the time and the same course - you will certainly get stronger. Hope this helps
949826
There are two other things that I would suggest, in addition to the things that already been mentioned.  First, I would consider swimming some laps on a regular basis.  Spend 30 minutes, three times a week to really help build up your core (from an endurance standpoint).  Of course, this assumes that you are able to swim and have regular access to a pool.\n\nThe second thing I would recommend is to spend some time climbing.  Nothing kicks you in the butt more, but builds you quicker than climbing.  Don't be afraid of climbing, or of riding in the wind.  If you want to get stronger, embrace both of them.  Just put both at the beginning of your rides where you can, and spend the latter part of your ride cooling down to work out the lactic acid.   Don't "mash" the pedals in high gears.  Lower your gears and use a higher rpm for both climbing and wind resistance.  You want to make yourself stronger, not blow out your knees.  In the spring, I always hit a park not far from me which has small hills in it, but I can do them over and over again. \n\nIf you are going to do weight training, then be sure to be using proper technique, beginning with lower weights and more reps.  After you have built a good foundation, then look at increasing weight and fewer reps.  If you wind up doing lunges or squats, never allow your thighs to go below parallel to the ground.  If you can keep your knees at 90 degrees or less, that is a good thing.\n\nGood luck!
213498
As mentioned previously, there's nothing you can do at this point to physically improve your time.  Your real training is done.  However, here are some things which could help maximize your time on the day of the race:\n\n1) Get a great sleep in the night's before the race.\n\n2) Eat things high in carbs, the days before the race.  Things like pasta and bread.  Don't eat anything new, or things which might upset your stomach.\n\n3) Make sure everything is ready, the night before the race (clothes/uniform, sneakers/flats, sweats, fluids, etc).  You don't want to waste energy worrying about something you forgot, on the day of the race.\n\n4) Stay focused on what you want to do.  Envision crossing the line at your goal time.\n\nGood luck on Thursday, and I hope you do well!
230419
i think you should start off and biking twice the many miles you used to run. Then, slowly add like 1 mile per two days or something
591008
get on a treadmill for about 15 min a day and a excessive bike for about 20 min a day, and go as hard as you can and when you get use to it, up the time and pace :)
854853
You need to have a mixture of both distance work and speedwork and you will run faster over any distance.Its as simple and clear cut as that
1140570
I would suggest that you do some research.  Triathlon training requires an increase in the amount of protein and nutrients that your body requires.  This is largely dependent on your body size and the distance/amount of training that you are doing each week.  "The Triathlete's Training Bible" by Joe Friel is a great resource.  I would also suggest that you purchase a triathlon magazine, Inside Triathlon or Triathlete, regularly.  Both have regular articles about nutrition as well as loads of training tips.\n\nGood Luck!
403963
Sub 3hrs....he used to be a very good triathlete before he became a pro-cyclist.\n\nGo Lance!!!
409895
It seems like you are right on track. The race is short enough you shouldn't have to worry about food or anythig like that.\n\nMake sure you keep at it and perhaps add in some BRICs. Bike and Run In Combination. Go for a ride, then go straight into run. It will let you know how the change in events will make your body feel. It will also let you know how much water you'll need to drink on the bike.\n\nOh and remember the important part: HAVE FUN!
895714
Ride Lots.\n-Eddy Merckx\n\nHonestly it sound like you need miles to train you mucsles to be efficient.  I would prescribe 2-3 months of riding slower than you current group rides in a gear that allows for high Rpm pedalling.  Riding 5 days a week would be much better.  Consistency is everything.  Once you have that done your muscles will be more fatigue resistant and more in tune with pedalling circles, effective at moving you forward with very litle wasted energy.  \nThen you can work on raising your muscle strength with intervals and strength training.
1023967
interval work outs to lactic acid threshold 30 seconds to 2 minutes depending on intensity.  I road race and thats the best way.  hills work on power, but not so on speed since youre spinning small gears and working against gravity.  a lot of speed has to do with momentum and stroke efficiency.  imagine pedaling in triangles, youve prob. heard circles not up and down, but triangles for max.  14.5 a little slow yeah. you can do lower intensity intervals at 12-20 minutes 4x with rest between sets too. mix it up\n\naerodynamics has a lot to do with average speed.  i can do a 24 mile time trial on a road bike fast, but on a TT bike i can cut 12-15 minutes do to aerodynamics and position.\n\nweight training works of your a beginer, but if you have experience cycling (2+YEARS) stay on the bike--slow twitch vs fast twitch muscles..etc...\n\nnow ride intervals
1071471
The previous guy is basically right.  Build up some general fitness.  Try cycling or something else aerobic for 20-30 minutes on the days that you aren't running.  You may want to work in something faster around 2-3 weeks before you're timed for your mile.
588512
just push yourself, try to get as close or faster than 1:15 everyday.. that way you know how fast it is, and your body adjusts to it. Then when you get to the 1:15 pace lane dont just make the pace.. try to see how much rest you can get.. and you'll get better
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
762952
heck if it is thta far out //run some more races if you can..try to give yourself a realistic goal and a possible goal..like 33:30 for a rea;istic goal and under 30if you keep running and improving
978961
get smaller gearing and itll make it harder to pedal a little bit but youll get more speed so yeah or u could just get lighter parts so easier to pedal just make sure everythings tight or ulll get screwed over so yea if u need to know anything else bout bike email me crashnbad@yahoo.com
37271
Take in slightly less energy than you burn off. Your body cannot do anything BUT lose weight in that situation. So, either eat slightly less than you are and maintain your same level of exercise....or, eat the same but increase your exercise slightly. What kind of exercise burns max calories??? I am a triathlete...for me...its the same as the first answerer here: RUN. I can swim, bike, lift, stretch...whatever...but NOTHING can drop a few pounds faster than a couple weeks of ramped up running.