Part two in our series on being prepared for all eventualities. Today we look at challenges triathletes sometimes face on the bike.

• Pacing Errors

  • Going out too hard. You're rested, excited, and out of the water and that's when you'll be tempted to alter your plan for the day and go harder than you should. Don't! Execute the ride you SHOULD do not the one you can do. You have a run to do once off the saddle.

  • Going too slow. You need to be aware of the time and be consistent with your execution.

  • Dealing with headwinds: Keep your EFFORT even not your speed. The wind will slow you when in your face but speed you up when at your back. Don't fight the wind.

• Nutrition/Hydration Issues

  • Not consuming enough calories or fluids, leading to bonking/dehydration or taking in too much leading to GI problems or shutdown.

    • Plan, practice and execute your fueling plan. Consider taping a small timeline to your handle bars.

  • Hydration: Both dehydration and over-hydration are dangers. You need to study your intake in training and plan/execute your race day approach. 

  • Dropping Bottles/Nutrition: Losing vital fuel on the course.

    • Know what is available at the aid stations and where they are located.

• Cramps: Legs, hamstrings, quads, calves, even glutes.

  • Muscular fatigue is the leading contributor and this can come if you are suddenly putting out an effort you did not prepare for in training. This comes down again to pacing. Execute your plan. Stay hydrated and cover the electrolyte intake. Try to safely stretch on the bike but also don't hesitate to stop, dismount and have a more thorough stretch. In training make sure to do strength and mobility work.

• Chafing and Saddle Sores

  • Hopefully your training will have prepared your butt. Consider changing into cycling shorts for the bike leg if in a long triathlon. The two or three minutes invested may be very well worth it if you feel this is a risk. Tools like Chamois Butter can be considered in training and in your T1 and special needs bag.

• Mental Fatigue

  • All triathletes experience dark moments in long races. The most common trigger is low blood suger so make sure you are executing your fueling and hydration plan. Come prepared with self-talk strategies that you can utilize to help navigate these challenging times.

• Mechanical Issues

  • Flat Tire: The most common mechanical issue.

    • Carry a spare tube and practice changing the tube while training for the event.

  • Chain Drop/Derailment: Difficult to get back on, especially under pressure.

    • Take a deep breath, slow down, get it done. A long time to get a chain back on is 2 minutes. That's really not very long in the big scheme of things.

  • Brake or Shifting Issues: Rubbing, not engaging, cable snapping, skipping gears.

    • Stop and have a good look at what's going on. Try to adjust/repair. Take a long look at the mechanics while in training so you understand how things work and what can go wrong.

  • Wheel Issues: Spoke breakage, bent rim.

    • Unlikely unless you're in a crash but if you're doing a lot of mileage in training it would be worth packing a spoke wrench and understanding how to use one.

  • Loose Bolts: Handlebar, seat post, crank arm, cleats.

    • Always do a full check of your bike in the days leading up to your event and also regularly in training.

  • Bike Computer Failure: Losing data, not tracking metrics.

    • Make sure the batter is charged. Learn to survive without a cyclocomputer; don't be dependant on them.

• Weather Conditions

  • Crosswinds

    • Be aware, ride with caution. Shift your weight slightly forward and stay a little lower to increase stability.

  • Rain 

    • Slow your speed if it is affecting vision or handling. 

  • Extreme Heat: 

    • Stay hydrated. Make sure to use sun screen. Stop to cool off with water on body at aid stations. 

  • Extreme Cold: 

    • Besides discomfort this can affect your bike handling. Invest in cold weather gear and understand how you can store it on your body (ie pockets) if the temperature goes up as you ride.

• Accidents/Falls: Collisions with riders, road imperfections, excess speed.

  • Ride in control at all times. Ride defensively and try to anticipate what might happen around you. Be cautious approaching and executing u-turns and also when descending. Keep your head up - don't get distracted by staying aero or looking at your computer.

  • Be especially aware when approaching and passing through the bike aid stations. Shoulder check, signal, and watch. There will be other cyclists, sometimes many, and so safety must be top of mind. Learn the expectations of your race (if it has bike aid stations) by reading the athlete guide and/or attending any pre-race orientations.

• Rule Violations

  • Know the rules like littering and drafting, and respect the race and other participants.