Slow is smooth, smooth is fast - Bike edition
Mastering Cornering in Triathlon: A Slow Approach for Time Efficiency
In the world of triathlon, every second counts. Whether you're competing in a sprint distance or an Ironman race, optimizing your performance is essential. While many triathletes focus intently on their bike fitness, one aspect that often goes overlooked is cornering. Every time you slow down more than you need to to get through a corner, not only do you take longer to get through that corner, you also expend more energy accelerating back up to speed out of the corner. Unlike a Formula 1 car that has an engineer to get it back up to speed, with a bike its all down to the rider to put in that extra effort. Thus mastering the skill of cornering not only improves your bike split, it saves energy and can positively impact your run leg as well.
Surprisingly, one of the key ways to achieve this is by approaching cornering slowly. There is an old mantra in cycling, “slow is smooth, smooth is fast”, and applying this approach can greatly improve your cornering efficiency.
The Importance of Cornering in Triathlon
Cornering may seem insignificant compared to other triathlon disciplines, but understanding its importance is crucial. Efficient cornering allows you to maintain your speed and momentum while navigating turns and curves. When executed correctly, you can enter and exit corners smoothly without the need to decelerate excessively. This means you can preserve energy and maintain a competitive pace, ultimately gaining an advantage over your fellow racers.
The Slow Approach: Counterintuitive but Effective
It may sound contradictory, but when it comes to mastering cornering in triathlon, a slow approach is the key to saving time. Many triathletes make the mistake of approaching corners at high speeds, thinking that it will propel them out of the turn more efficiently. However, this approach can easily backfire and lead to loss of control, decreased speed, and wasting precious seconds. What often happens in this approach is that triathletes end up braking through the corner, something which unbalances the bike and rider, and requires a further need to slow down to maintain balance.
By approaching cornering slowly, you can release the brakes through the corner, allowing more grip and control, and leading to a faster mid point and exit speed. This in turn leads to a faster overall time through the corner and a higher exit speed, reducing the effort needed to re-accelerate.
You also have better control over your bike, allowing you to navigate turns more smoothly. By entering the corner at a conservative speed you ensure you have enough time to adjust if unforeseen obstacles appear. As you go through the turn, focus on maintaining a steady and stable line, rather than attempting to power through it. By conserving momentum and controlling your bike's trajectory, you can exit the corner with greater speed and minimal disruption to your rhythm.
Techniques for Mastering Cornering
To execute the slow approach effectively in your triathlon cornering, here are a few essential techniques to practice. Your main goal through a corner is to exit faster than you entered. That requires braking control and gear selection when entering a corner and commitment on the exit.
1. Scanning Ahead: Keep your eyes focused ahead, scanning the road for potential hazards or changes in the terrain. Being aware of what lies ahead allows you to anticipate and adjust your speed accordingly.
2. Get in the right gear for the exit: On the approach, before you stop pedaling, shift into an easier gear so you are prepared to accelerate out of the corner.
3. Braking Before the Corner: When entering a corner, start braking while you are still traveling in a straight line and aim to slow down to an appropriate speed before you start leaning your bike in the center of the turn.
4. Applying the Correct Body Lean: Lean the bike by balancing your body. As you lean the bike into a corner, it is important to straighten the outside leg while putting pressure into the outside pedal. The outside leg is strong and active. At the same time, your inside hand should be putting pressure on the handlebars. This creates a counter balance and keeps your tires firmly in contact with the road while executing a corner.
5. Look through the corner to the exit: Looking where you want to go seems simple, but it is harder than you think. It is all too easy to stare at the center line that you don’t want to go over instead of focusing on the path you want to take. Along with looking where you want to go, pointing your inside, bent knee through to the exit can help you execute the corner.
6. Accelerating Smoothly: Once you pass the apex of the corner and have a clear line of sight, gradually accelerate to regain and maximize your speed.
Practice Makes Perfect
As with any skill, mastering cornering in triathlon requires practice. Find a training course or road where you can safely train your cornering skills. Start by gradually increasing your confidence and comfort while approaching corners slowly. Focus on executing the techniques mentioned above, gradually building your speed and consistency. You can also look to improve your skills by following a rider you know and trust. If you stick to their wheel and follow their lines it’ll help you understand what’s possible and what the right lines feel like. Over time, you'll notice how your cornering improves, allowing you to shave off precious seconds from your overall race time.
Conclusion
Don't overlook the importance of mastering cornering in your triathlon training. By using a “slow is smooth, smooth is fast” approach when cornering, you can optimize your race performance and save valuable time. Practice the techniques mentioned above, and soon you'll notice how confidently and efficiently you navigate bends and curves. Remember, every second counts, and perfecting your cornering skills brings you one step closer to becoming a more competitive triathlete.
