The bike leg is the longest portion of any triathlon (45–60% of race time depending on the format) and the discipline where the biggest performance gains are easiest to find — small fit and pacing changes can shave 5–10 minutes from a half-Ironman bike split. The triathlon-specific bike position is more aggressive than road (lower bars, narrower elbow stance, hip rotated forward over the BB) to free the legs for the run that follows.

The triathlon bike

• Bike fit and setup — critical for tri
• Clipless pedals vs flats
• Clipless pedal guide

Training and pacing

• Zone 2 training (the foundation)
• FTP testing & training zones
• Triathlon-day nutrition
• Recovery techniques
• Injury prevention