7 Ways To Set Up A Road Bike For Triathlon
You don’t have to splurge to take part in a triathlon; you can join in without buying an extra bike. You need to modify your road bike to achieve the same great performance.
To get your street bike race-prepared for a triathlon, install clip-less pedals, modify the bike fit relative to triathlon requirements (including changing the seat and the bike’s seat height) and fasten aero bars and have an aero bottle to stay quenched all through the triathlon.
This article will explore how a road bike can be made prepared for a triathlon competition to significantly enhance performance on the event’s day.
The “Tools” You’ll Need
As stated by Ian Murray, who is highly skilled in bike fitting and is the chief instructor for the L.A. Road bikes are a great option for triathletes who have been racing for two years and want to shave a few minutes off their local competition.
When you combine a road bike with a saddle specifically designed for a triathlon and attach aero bars, you will be able to experience a notable improvement in terms of speed and stamina. Nevertheless, you should be careful when selecting the aero bars since not all models are equal.
The priority when selecting clip-on bars is the ability to adjust them in any way, and that is why we have chosen to use bars with customisation features. You could visit either the Zipp Vuka Alumina (as found on Sram.com) or the Profile Design Sonic Ergo as great choices for your needs.
These clip-on bars offer the option to individually regulate the distance of the arm pad from them, as well as the ability to manoeuvre the arm pad in all three dimensions.
Murray suggests that if you use aero bars for a lengthy period, it is crucial to think about the saddle to sit on.
A prolonged ride in an aero position could necessitate a new saddle, as the placement of your hips will be a bit more forward than you’re usually accustomed to. A traditional road bike seat might put too much pressure on the perineum.
This could result in genital agitation, insensibility or more severe complications. You should think about adding a split-nose seat, like the ISM PN 3.1, Specialised Sitero, or Bontrager Hilo which are specially made for this purpose and created to spread the weight on your hips that can take more pressure.
Before starting the process of removing, unscrewing and replacing, think about where you usually ride and the extent of the conversion you want to make. Preparing your bicycle for the competition is essential, but you also need to take it out for multiple rides in the weeks and months before the race.
You can make your road bike more suitable for triathlons either slightly or drastically.
Setting Up a Road Bike Triathlon Ready
Using a triathlon bike rather than a road bike should enable you to travel more quicker on triathlon courses. The problem is that a triathlon bike costs more and is not as adjustable as a road bike.
For example, when doing a triathlon, you won’t be able to join in with a group of riders from your area because a triathlon bike isn’t suitable for being among other people. A road bike, however, is more suitable for this kind of situation.
You might be better off buying a road bike if you want a bike that can serve multiple functions. We’ll go over some modifications you can make to your street cycle to make it suitable for triathlon utilisation.
1. Clip-less Pedals
Signing up for a triathlon is the perfect justification to purchase clip-less pedals and cycling shoes for your road bike. Footwear that is specifically made for taking part in a triathlon offers an added advantage of quick switch overs.
These pedals allow you to make use of the full range of motion of your foot, thus helping to enhance the strength of your breath. LOOK clip-less pedals can give you the stability and ease of use necessary for competition.
2. Bike Fit
If you want to convert your bicycle for a triathlon race, you’ll need to get it sized again, even if it was previously fitted to you. A well-trained fitter can tell the difference between a bike that is suited for riding on roads and one that is designed for triathlons, making it possible to modify a road bike to be suitable for multiple uses.
A professional who works with bikes will alter the handlebars and move the seat forwards for triathletes because they need to take on a position that is more aerodynamically aggressive.
Serious triathletes who dream of participating in races need to get a bike specifically for this purpose, and this is a great option because it strikes the perfect balance between two aspects.
3. Saddle
The seat position on a triathlon bike is more upright than on a road bike. The back of a triathlon bike saddle is higher than the rest of the seat. It is easier to remain in a riding position where your upper body is even with or nearly even with the road.
If you ride a road bike, you won’t have that advantage. Therefore, you’ll have to move the saddle forward. You could move the seat post forward until the rails will permit, but it is better to opt for a post with less lay back.
4. Bar Height
When making changes to the positioning of the front end of the bike, it is important to ensure that there is a harmony between comfort and aerodynamic efficiency, just like it is on a triathlon bike.
It is more difficult to make your chest flat or nearly flat on a road bike instead of a tri bike without adjusting the saddle to slant down the seat angle. You will have to move quickly to assume any target upper body stance.
It is simple to move the headset spacer up slightly higher than the stem so your handlebars can be lowered if they are situated beneath the stem. You could opt for a stem with a much lower height instead.
Remember that you cannot get the front part as close to the ground on a regular bike because the tube for the handlebars is usually longer compared to the same size of a bike meant for racing.
Try out your personalised design and location before doing anything else. At first, it will be strange, but that’s the only thing it should be like: out of the ordinary. If you find the position uncomfortable, make more changes. Doing it well will yield benefits in the form of saving money.
5. Aero Bars
By attaching aero bars to your existing drop handlebars, you can make your body more horizontal and decrease air resistance while keeping a pleasant riding posture in which your weight is held up by your arms.
Aerobars are very easy to install. You attach them to the middle of your handlebars. It is important to take note that certain kinds of handlebars, particularly those that are made of carbon, cannot have anything added to them.
Hence, there is a potential for them to snap if you put in tri-bars. If you’re uncertain about how to mount tri-bars onto your flat handlebars, get in touch with the producer or check out the operations manual.
The most straightforward way to make a road bike more appropriate for a triathlon would be to keep it in its current setup and modify the aero bars to match your riding posture.
This would be an alternate way to support your upper body if your arms become fatigued, and it will also allow you to travel slightly more efficiently.
If you reside in a populated region and struggle to bike remotely from other people, this article is for you. If you’re not confident in your cycling ability, this is perfect for you.
A moderate adjustment will keep many of your road bike’s desirable features, so you will still have a comfortable and efficient ride even when the aero bars are not in use.
To install this properly, the aero bars need to be pushed all the way back, and the extensions should be tucked in so that the rider does not have to reach too far.
Your arms should be bent at an angle roughly equivalent to a right angle when this exercise is done properly, reducing the amount of tension necessary in your arms for you to stay stable.
You may need to fit risers between the aero bars and the handlebar to keep your hips clear as you pedal. Don’t forget to do this – it will make a major impact on your performance.
Most aerobar companies create horseshoe-shaped spacers, which are helpful for this purpose, although it can be a lengthy process. It is certainly worthwhile, however.
Make sure to choose a bar which can hold these spacers and don’t be scared to try out various spacer sizes until you pedal comfortably.
If your hips are very inflexible, you may need a lot of spacers to be able to ride comfortably. If you plan to have your hands on the aero bars for an extended time, you must have a saddle specifically designed for triathlons.
Check that the size of the bolts of the three-piece handlebars which you plan to obtain is the same as the width of your handlebars. Be sure to exercise caution when choosing a clamp for the handlebars, even though many manufacturers produce the same size and provide shims for different handlebars.
Tri-bars vary greatly in their degree of adjustment. If you are looking to alter the way you ride, consider purchasing tri-bars that allow you to modify the distance between the armrests and the extension. Remember that comfort is key when making these adjustments.
6. Aero Bottle
You can drink while riding comfortably with the help of an aero bottle. Having an aerodynamic water bottle installed in the centre of the aero bars is much more convenient than attaching a bottle holder to the bike frame.
You want to maintain a fast pace throughout the race. This approach will help you stay hydrated better than if you had to take a break to get the bottle out from underneath.
This is usually a more secure way of keeping yourself hydrated when you are travelling, regardless of how far away you are.
7. The Full Monty
If you are up for an exciting challenge, you can modify your road bike to come close to the capabilities of a tri bike. Revamping the bike to a great extent will definitely change the performance of the bike, but not in a favourable way.
Be careful when biking in crowded areas or on a road that has steep and difficult-to-navigate downward parts. If you have a tendency to be competitive, take on flat courses during rides, or like to go on rides alone, then you may want to consider seriously upgrading your bike.
By changing the contact points on the bike (mainly the saddle and the clip-on bars) you would be not only modifying the bike but also altering your posture by leaning forward.
Place the saddle at the centre of the rails or slightly tilted toward the front instead of sliding it back like in a minor alteration.
The arm pads may need to be set in a far rearward location to attain the desired angle of the shoulder, but this should now be more feasible.
By positioning your body slightly further forward, you should need fewer spacers between the aero bars for a comfortable ride, allowing you to maintain a more aerodynamic pose.
Make sure to grab an aerodynamic helmet if you are making such a long trip. It’ll save you some speed so it’s totally worth it.
Take It A Step Further
If you are after an even greater performance in this role, you should think about decreasing the length of the crank arm of your bike.
Using aero bars on a road bike will not give you good results as the bikes are typically fitted with large cranks. It might be worth taking some time to look into the argument regarding crank length further by reading our recent article on the subject.
Eventually, the majority of triathlon competitors would have a road bike equipped with aerodynamic handlebars during some period of their triathlon experience.
Trying out the positioning of a triathlon bike can be intimidating, and the cost can put a strain on your wallet. However, it is possible to test out the aero position in an easier and more budget-friendly manner.
It is perfectly acceptable to not possess a tri bike if you are a triathlete. If you are having difficulties in regards to comfort, performance, or doing to an injury while riding a bike, make sure to consult with a nearby specialist in bike fitting.
Getting some help from an experienced cyclist could be the key factor in deciding how much you will appreciate your bike.
Triathlon Bars on a Road Bike
In triathlon, a standard road bike could always be used. If you would like to take advantage of the wind-resistant design of a triathlon bike but can’t afford it, clip-on tri bars could be a sensible option.
If you want to get into the triathlon position, simply fit these triathlon bars to the regular handlebars of your road bike. In non-drafting contests, a lot of triathletes prefer using clip-on bars as it can provide them with a competitive advantage over other competitors.
If you choose to take this route, make sure you have a comfortable and manageable riding stance.
A good bike fitting could adjust your seat height, saddle position, and cleat placement to put you in the optimal position to generate power while using the clip-on aero bars over extended periods.
Rather than just adding a pair of aero bars and hunching over, there are more effective alternatives.
Conclusion
Once you have become proficient in the technique of making your car fit for a triathlon, you’d enter a different domain where complex elements and shapes aim to give you an edge over the other contestants in the event.
