Triathlon Ready for the Bike: Tips on Transition, Fueling & Pacing

It’s race week for Ironman North Carolina 70.3! Whether you’re doing IMNC or not, Coach Chris Newport covers key aspects of the triathlon bike, offering valuable insights on gear, pacing, transitions and fueling to get you fully prepared.

Gear up in Transition

We kick off by discussing preparing for the long transition from the water to the transition area at Ironman North Carolina 70.3. The key to mastering this aspect is a proper setup of your transition area, factoring in the weather conditions, especially the cooler morning temperatures. Remember to keep it simple! If you think you’ll be prone to chafing, you may want to have a water bottle in transition to rinse off the salt in key areas (if you know what I mean). Don’t forget to make sure you’re in the right gear before heading out!

Need more transition tips? Check out our 7 Tips for Smooth Transitions.

Hydration and Fueling on the Bike

By this point, your fueling and hydration strategy should be ironed out. Everything you consume on race day should be tried in training. What athletes tend to forget is to actually execute it! It seems silly that we forget to fuel and hydrate, but remember, consistent intake of fluids, electrolytes, and carbohydrates is paramount to keep your muscles working efficiently and conserving glycogen. If you can, try to drink or eat at least every 10-15 minutes.

All our athletes (whether they are 1 on 1 coached athletes or Team athletes, have access to our Essential Guide to Fueling & Hydration for Triathlon). You can get a short, free version of it here.

Pacing on the Bike

Pacing for a half ironman is tricky. For a newer athlete, focusing on heart rate or perceived exertion not to exceed Zone 3 or “hard” in order to save your legs for the run. For a more experienced athlete, assuming you’ve done this in training, shooting for between 75-85% of LT or FTP should be reasonable. If this still seems to allude you, we recommend getting a coach (after all, everyone is different!).

Safety and Support on the Bike

While you are in a race, it’s still important to honor the rules of the road, hold your line (especially at the dismount line and at aid stations) and respect other racers. If you encounter any mechanical issues, remember that on-course support is available, although “the Girl Scout way” will help you get on the road faster and avoid ruining your race. Be sure you have a flat kit with you that includes a spare tube, tire levers, a dollar bill (as a temporary patch), and an inflation device like a hand pump or CO2 cartridge. This is one of the things we like to practice as a Team, so you feel more confident on race day.

As usual, don’t forget to have fun and enjoy the journey!

Want to work with our coaches or triathlon team?

We’re all about supporting you in your triathlon dreams! Check out our coaching programs here or our triathlon training team here.

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