Extra Life TriFit Bike

Do I need a bike to get started?

The quick answer is yes, you do need a machine that allows you to turn your legs in a circular fashion. The closer this machine is to a bike, the better. If you don’t have a bike, a stationary bike at the gym or in your home will suffice for general health and fitness.

At some point however, if you wish to continue with this sport and even participate in races, you will need a bike. When choosing a bike, there are a few things to consider. The first is whether to get a road bike or a triathlon (time trial, or TT) bike. This is a personal choice. My advice is that if you plan to participate in triathlon primarily, and are thinking that long course triathlon is in your future, buy a TT bike so that you can be comfortable riding long distances and running off of the bike. If instead you plan on doing more group rides, making cycling your primary means of fitness, and plan to participate solely in shorter distance races (sprints and olympics), then a road bike may be for you.

The second consideration when choosing a bike is the size. Specifically, I’m referring to “frame” size. The frame is the primary component of the entire bike, and must be the correct size in order to be comfortable and effective. Your local bike shop will be able to determine the best size for you, and you should even be able to test ride a few bikes before committing to a purchase.

Finally, you’ll need to consider components. These are things like brakes, shifters, derailleurs, and so on. The types of components you choose can affect the cost of the bike dramatically. Mechanical vs. electronic shifting for instance can mean a difference of a couple thousand dollars!

Fortunately, components can be upgraded, so you don’t have to break the bank committing to high end accessories. If you go with entry level components, you can always upgrade later.

A Bike fit is of utmost importance. It is the single most important investment you will make in your fitness journey. It could mean the difference between finding tremendous enjoyment in the sport and becoming an Uber biker, or throwing your bike off a cliff and quitting the sport completely. It’s that important.

Too often I hear athletes talking about the pain in their nether regions, numbness or tingling in their legs, sore neck, back, or shoulders. All of this can be solved by a proper bike fit. Find a reputable bike fitter in your area and get dialed in. You will not regret it.

Riding a road or triathlon bike is not like riding a beach cruiser. It’s intimidating. You become “attached” to the bike by clipping into it. You ride in various positions, including “in aero”, “in the drops”, or “on the horns”. Moving between different positions takes practice, as does clipping in and out. With practice, these tasks can become second nature, even if they feel far from it at the beginning.

If you haven’t yet ridden a road bike or triathlon bike, or you’ve never clipped into pedals, I suggest a progressive mastery approach that helps you to develop the skills to get comfortable before taking to the streets. Here are some steps to help you become competent at bike riding.

• Get a bike fit – As described in the previous section, a bike fit is the most effective investment you can make in your training. It will immediately resolve any comfort issues you have. It will also help you to prevent any injuries or pain, and make the overall experience much more enjoyable.
• Set up your bike on a trainer – A bike trainer is a fixed unit to which you can attach your bike. They range in price from just under $100 to into the thousands. If you plan on doing most of your riding outside, you don’t have to break the bank on this. An affordable trainer will do, just to help you get comfortable in various positions. What the trainer will do is allow you to practice clipping into the pedals, transition between aero and the horns, and concentrate on your pedal stroke without the fear of falling over. Once you’ve mastered the art of clipping in and out of the bike, you can move on to the next step.

• Practice riding the bike in a low traffic area – This could be your neighborhood, a local trail system, or somewhere where you won’t get too much vehicular traffic. This should also be a flat area, so that you don’t have to worry about hills. Start by practicing the clipping in process. Ride for a bit on the horns, then slow to a stop, and unclip. Repeat this process until you’re comfortable. Once you’re comfortable clipping in and out, practice switching between the aero position, and “sitting up” position (on the horns). You need to be going at a fast enough pace to do this, so try to get to at least 10 mph so that you have the stability to support it. As you place one arm in the aero position, use the other hand to stabilize the handlebars. Then shift your weight to the aero arm while keeping the handlebars stable, and move your other arm into the aero position. Practice shifting up and down to get used to the action. Then go back to the handlebars in the same way (you should have already mastered the action of moving to and from aero position in step 2 above, so this exercise is primarily a practice in stability).

• Hit the streets for longer rides – Try to avoid super busy streets if you can, but do get out and ride on bike paths or areas with large bike lanes. By now you should be comfortable clipping in and out, getting into and out of aero, and shifting and braking. One idea on how to make this transition less daunting is to join a beginner group ride. These are common and you can usually find information about them from your local bike shop.