12 Ways to Improve Your Triathlon Time

Improve your cycling technique

“You could improve your cycling time from half of a mile to one-and-a-half miles an hour with only an one-hour session with a professional on how to improve your biking technique, such as shifting more efficiently,” says Prager. Another way to shave time off of the cycling portion of your race is to get a professional bike fit. Optimizing your bike fit not only improves your performance, but also increases comfort while decreasing your odds of injury.

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Adjust your seat properly

“To improve your pedaling power—as well as prevent injury and knee pain—you don’t want your saddle to be too low or too high,” says David Dow, kinesiologist and advanced bike fit specialist at Endurance Monster in Skaneateles, New York. “Ideally, your leg extension should be between 140 and 150 degrees. If you have too little leg extension, you’re not recruiting both your hamstrings and quads. If you have too much, you could cause injury from hyperextension.”

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Watch your knees

“I tend to see a lot of cyclists pedaling with their knees going out rather than straight forward, and that not only wastes energy, but the movement can put a lot of stress on the joint and cause overuse injury,” says Dow. “For more power and to prevent pain, you want your knee to be going straight up and down rather than in and out or sideways.” Getting a professional bike fit can help you determine if your knees are tracking correctly to help improve your pedaling efficiency.

Get flexible

“Improving your flexibility is key to improving your performance,” says Dow. “That’s because your leg extension won’t be as good if you’re inflexible. You’ll have to sit up higher on your seat, which means you’ll catch more wind and lower your time. Yoga is the best thing a triathlete can do to improve hip and hamstring flexibility, because it creates longer muscle fibers to help you fire through a bigger range of motion.” Try taking a restorative yoga class on your day off from training for better flexibility and to bust stress.

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Find the right shoe fit

You should replace your running shoes every 500 miles or so for optimum performance. While having a cool-looking pair of sneakers may motivate you to run faster, it’s obviously far more important to find the proper fit. “There’s a whole process to finding the best shoe for your individual body to help balance out your foot and improve your stride,” says Prager. “About 93 percent of adults have some kind of pelvic misalignment, and that’s why it’s so important to get fit from a shoe shop where the salespeople specialize in understanding the body’s anatomy versus a big chain store.”

Know your technique

When you run, do you hit the ground heavy with your feet? Do you hit light? Are you injury prone? How many miles are you running a week? “All these things will determine the amount of arch support and cushioning you need,” says Prager. Also, consider your body type when choosing running shoes. “A tall guy with a big frame would probably want heavier shoes that offer more shock protection from impact, compared with a shorter, slighter guy who may perform better in a lightweight shoe that won’t weigh down his feet.”

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Determine your pronation

“Buying a shoe based on how your foot pronates makes a big difference by balancing your foot out for maximum efficiency while helping to prevent injuries such as shin splints and knee pain,” says Prager.

The three types of pronation are neutral (your heel strikes first, your arch supports it, and then your step rolls through to your toes); over-pronating (your foot rolls inward and arch collapses down); and under-pronating (when you put all the weight on the outside of your foot). Overpronators will want to be fitted for a shoe that has extra support on the inside. Underpronators should look for a shoe with more cushioning on the outside to protect the foot bones that are taking most of the impact.

Track your performance

“There are many tools out there to help you maximize your training time. “Using a GPS watch lets you track your distance and pace more accurately while giving you more knowledge about your physiology to help you race more efficiently,” says Prager. Try using a GPS to help switch up your training runs by doing mile intervals to boost speed; or long, slow distance jogs to increase your endurance. We like the Timex Run Trainer, because it not only tracks distance and pace, but also shows extras such as elevation gain. ($189.95; Amazon.com)

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