Contact Coach Erinne at [email protected] if you want to get faster!
Maximize Your Speed with ZERO Training
TOP 11 Tips to Get You Faster Today
As a general rule, drag slows you down. If you can improve your form and reduce your drag
in the water, on your bike and while you run, you will perform better with less energy
wasted!
1. Stretching and Mobility – OK I did say no training but some of you may consider taking the time to stretch a
form of training, so I get it. But this is one area you CANNOT neglect if you are looking to reduce your drag.
Being as streamline as possible in the water (neck, shoulders, back, chest, hips and ankles), as aerodynamic as
you can on the bike (low back/ hamstring/ shoulder flexibility to hold the aero position) and being able to extend
your hips and access your hamstrings (hard to do after sitting on the bike or at a desk all day) is essential.
2. Wetsuit/ Speed suit/ Tri suit - In Florida we can only use wetsuits in mid- winter because the water needs to be
78 degrees or less to be wetsuit legal, but wetsuits definitely make you faster during the swim portion of a race.
Full sleeve wetsuits are faster than sleeveless but comfort is an important factor. If you plan to race in your
wetsuit you need to practice because you use a different swim stroke with a wetsuit on and your body moves
higher through the water in a wetsuit. Speed suits are legal to wear, even in warm water races and definitely
improve speed in the swim by repelling water, and helping you “slip” thru the water with more speed. Race suits
are also a bit faster than a 2 piece tri suit or going shirtless (guys only!) and are a form fitted one piece tri-suit
that reduces drag but is lighter weight than a swim speed suit but much more breathable and you can wear it for
the entire race. (Extra Speed Tip- Wear Speed Suit over 1 Piece Tri Suit)
3. Aero helmet- Less expensive than aero wheels, an aero helmet can reduce drag by almost 10% over a normal
helmet with a lot of vents. They can be hot so be careful in warm races and try them on before buying, they feel
much different than a normal helmet and some cover your ears for even more streamline. Choose the most
comfortable for your race conditions.
4. Aero-bars- On any bike, your body makes up 80% of the drag you incur while riding. By getting your torso into a
horizontal position by laying your forearms on aero-bars, you reduce this drag drastically. While aero bars can be
retro fitted onto a road bike you will never get the aerodynamic speed and positioning comfort that comes with
a triathlon or time trial bike.
5. Triathlon bike- The main difference between a road bike and triathlon bike is that the seat tube is moved
forward in a tighter angle so that you can get your torso more horizontal to reduce frontal drag. Bladed tubing
also reduces drag as well as using lighter materials, like carbon fiber. If you want speed get a tri bike!
6. Bike fit- A good aerodynamic bike fit is an easy way to reduce drag and get faster. However, if you are in an
aggressive position that you cannot sustain there is no point. A good bike fit puts you in the most comfortable,
aerodynamic position for you. There are many choices out there but using video analysis and a fit system that
analyzes you while you are pedaling is the most effective way to measure your angles during a bike fit. (Extra
Speed Tip- The more flexible you are the more aero you can get on your bike)
7. Triathlon shoes- have fewer straps for easy on and off during transitions and are breathable so moisture can
drain out and feet can get dry during the bike. They allow for quicker times in transitions.
8. Aero- dynamic wheels- Race wheels can take as much as 3-5 min off your 40 k time trial. There are varying
depths of rims all the way to a disc wheel which you can actually use to sail your bike. These take some practice
to ride with but you will definitely feel the speed.
9. Aero water bottle/ race belt/ elastic laces- A slim water bottle lined up between your aero bars or on your
down tube reduces drag and allows you to stay down in your aero bars while you drink. Using a race belt to put
your run number on reduces the need to safety pin your race number. Just snap it on while you start the run
portion of your race. EZ laces are elastic shoe laces that you do not have to tie. They allow for quick entry into
your run shoes for a faster T2.
10. Mount / dismount with bike shoes left on the bike- This is a skill you can practice and easily master. Clip your
bike shoes into the pedals and leave them clipped in so you can run with your bike out of transition, hop and be
moving while you are getting into the shoes. As you get close to the end of the bike, take feet out of the pedals
one at a time and pedal the last few hundred feet with your feet on top of the shoes, then hop off running
barefoot to your transition. Saves tone so time in your transition. Flexibility in your hips is a benefit.
11. Hire a coach- A coach is one of the most cost effective ways to get faster as a triathlete. Investing in a good
coach that has years of experience as a triathlete and a coach can save you tons of time and money. They have
the knowledge and experience to educate you on how to train to race faster in a shorter period of time than if
you were to try to figure it out on your own.
If you liked these tips and want the best of the best in triathlon coaching please email
[email protected] TODAY and get started on improving your SPEED!