Bike

  • Bike, Blogs

    Group Ride 101 – The basics of group cycling and why you should do it

    Group Ride 101 – The basics of group cycling and why you should do it

    Group Ride Definition – As a group, you either ride single file or side by side in order to share the work. The rider(s) at the front set(s) the pace and take most of the wind. The riders behind are drafting.

    Why include group rides in your training program

    • As a triathlete learning to ride in a group improves your skill as a cyclist.
    • You also get the benefit of riding longer with less effort if you are drafting so you can increase your time in the saddle in a fun group ride setting.
    • Stronger cyclists can also benefit from pushing harder and going faster in a group setting and getting rest as they take turns at the front.

    It’s important to know what type of group ride you are joining as there can be different goals for the group effort.

    Communication is essential as mentioned above, discuss the purpose of the ride before you leave. What is the speed you will aim to maintain and how long are you riding. Will it be an aerobic group ride where everyone plans to stay together and no one gets dropped or, a speed fest where the group will be going fast and if you get dropped you are S.O.L., (sh*t out of luck)! 

    It is also essential to communicate if you will be making any sudden movements as it affects everyone behind you. The goal is to stay in 1 or 2 lines and either rotate thru to the front or keep the same group leaders. If you are going to coast, brake, or get out of the saddle to stretch, give a hand signal to the rider behind  you to let them know so they can adjust and so on.

    Being vocal about what is coming up like potholes, water, turns and stops as well as if a vehicle is passing is essential common vocalizations are:

    • Rider, walker, runner up
    • Passing
    • Right turn
    • Left turn
    • Slowing
    • Stopping

    Don’t be afraid to be very vocal to again keep everyone safe.

    Avoid erratic movements
    Always keep your hands on the hoods or the drops of your handlebars so you have quick access to the brakes, and if you do need to brake do so gently feathering them to avoid the jerky movements.

    Before joining group ride, you must have a certain level of bike handling skills.

    • Ride with one hand and keep a steady pace so you can eat and drink and hold a straight line wiht your bike
    • Be comfortable drafting within 1 foot of the cyclist wheel in front of you so the group can stay together
    • Be able to brake quickly and effectively in an emergency situation, like a car pulling out in front of you, or another cyclist cutting you off.

    Nutrition

    • Eat real food before you go on a group ride like eggs, avocado and maybe some complex carbohydrates like sweet potato as opposed to sports nutrition.
    • Plan on having carbohydrates in your water bottle as well as electrolytes as needed based on hot or cold conditions. Always bring extra sports nutrition that is easy to access while you are pedaling to prevent running our of energy or “Bonking.” Some suggestions are Bloks, Bars, Gels, but please check ingredients and time the intake for about 100 calories/ 1/2 hour if you are riding over an hour and 30 minutes.
    • Bonking is a term used for exercising to the point where you run out of energy in the body and you feel terrible and have to stop. Not a good thing to have happen in any instance but especially if an entire group is waiting for you. 

    No Coasting
    Just keep pedaling- avoid the pedal/ coasting yoyo- when you are on the bike you should be constantly pedaling and adjusting your gears appropriately to slow down and speed up as needed. When you coast it forces everyone behind you to brake and then have to accelerate creating a yoyo effect which is very tiring, aim to pedal all the time at an rpm of 85-95 to keep the group smooth and consistent

    Turn Slower
    After turns be considerate of all the cyclists behind you and accelerate back to the given speed gradually so everyone catches up and stays together in the draft.

    Special considerations:
    A cyclist in front of you starts to fall back and there is a gap in the line. A considerate thing to do is to pass that cyclist slowly and get in front of them and ask them to get on your wheel to pull them back up and or ask the group leader to slow the pace slightly to get back together as opposed to blowing by the tired cyclist and dropping them- NOT COOL!

    Parameters to keep track of Heart rate, RPMS, Speed

    • If your Heart rate gets too high especially in the first half of the ride there is a good chance you will set yourself up to blow up- remember even on group rides the goal is to negative split or just be consistent the whole ride with regard to effort, heart rate and speed. Most groups start way too fast with no warm up and blow up on the way home.
    • RPMS– Revolutions Per Minute- 80+ is a good average rpm to aim for.
    • Speed- Group rides are the only time I ask my athletes to pay attention to their speed. It’s necessary for the group to stay together to know what average speed to hold.

    Rotating pace lines– Rotating pace lines are a great way to let everyone have an opportunity to take turns pulling the group at the front and also resting in the draft when they rotate to the back of the group.

    • Single rotating pace line All cyclists pedaling in a straight line within one foot of each other at the desired speed- say 18 MPH. Decide how long each pull will be- lets say 30 seconds. After 30 seconds at the front, the lead cyclist looks over his shoulder to make sure it is safe to move left and soft pedal to drop to the back of the line as the next cyclist MAINTAINS the same speed and takes their turn pulling. Be sure not to accelerate as you take the lead. Repeat as long as possible.
    • Double pace line Same as the single pace line, except 2 lines side by side. Decide which direction the rotation will occur- right to left or left to right. This is much more difficult but again a skill worth learning if you want to become a great cyclist.

    Light it up– It’s been proven in studies that using bike lights even during the day can help cyclists avoid being hit by other motor vehicles.

    Newbies– Should start at the back of the group but understand they will have to work harder as they slow down and accelerate more at the back of the pack. The best draft is in the front to middle of the group.

    You need more than a group ride.
    Remember you don’t become a great triathlete only riding in a group. This is just one component of your cycling training. Just because you can draft at 25 MPH does not mean you can hold this speed on your own. Your solo training still has to be included in your training program. Hills, Intervals, Strength, Speed work, Etc.

    Aero bars– Riding in your aero bars can be very dangerous because you do not have access to your brakes in this position. Only VERY skilled cyclists should attempt this in a group setting.
    But it doesn’t mean you can’t ride your triathlon bike in a group ride, just need to stay up more often then when you are riding solo and be sure to ask permission to ride in your aero bars before doing so.

     

    This is just a short list of things to know about group ride etiquette. Please subscribe to my Youtube Channel and follow me on Facebook and Instagram for more great triathlon content.

    If you are interested in improving your cycling performance, please click this link to get on the wait list for our annual Cycling Essentials Clinic. It will have a combination of both virtual and in-person training and tips.

    Use this link to get on the waitlist to join us for our Cycling Essentials Clinic event!

     

    Got questions… Use this LINK below to schedule a call with me:
    https://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Bike, Blogs

    Important Bike Rules

    Important Bike Rules

    It’s race weekend again and Integrity Multisport asked me to share important cycling rules for the race.

    These rules are in place to keep everyone safe on the bike course. And also make sure everyone is following the rules!

    #1 You must ride on the right hand side of the road at all times unless you are passing the cyclist in front of you.

    In that case, you would say “On Your Left” kindly to let them know you are passing.

    You have 15 seconds to pass, which is plenty of time. And then you move back to the right hand side of the road. And continue on your way.

    The cyclist being passed is not allowed to draft the cyclist who passed them or accelerate.

    They must wait until they are out of the draft zone to stay where they are or pass back safely using the same rules.

    Never Pass On The Right!!

    #2 – Drafting is Illegal!

    Drafting is riding within 3 bike lengths of the cyclist in front of you.  If you come up behind a cyclist you must pass or drop back 3 bike lengths to stay within the rules of the race.

    The reason drafting is illegal is because it gives the cyclist drafting behind another cyclist less resistance so they can ride faster while wasting less energy. 

    So it is definitely an unfair advantage if you draft.

    So let’s all follow the rules and stay safe during the race.

    If you have more questions about the race please attend the Pre Race Clinic on Saturday at @MackCycle and a fitness at 1 pm.

    Have an amazing race!! 

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Bike, Blogs

    What should my bike computer be telling me?

    What should my bike computer be telling me?

    You may have the latest and greatest of bike computers, but do you know what to pay attention to in order to train and then race by the numbers?

    I love data, but I know many athletes who don’t.

    The fact is, you will simply not improve unless you give your numbers some attention.

    What you focus on improves; Pearson’s law.

    For the bike, you have certain parameters/numbers you are in control of.

    Speed is not one of them.

    I do not coach or train by speed for the bike.

    Speed is an outcome you cannot control all the time. So using it to train can be extremely frustrating and ineffective.

    Say you have a 5 x 5 minute interval at 20 MPH workout to do; You head out on the bike and hit a headwind of 15-20 MPH and you’re struggling to hit the 20 MPH speed, if you can at all.

    Then, you turn around and now have a tailwind, you’re barely breaking a sweat holding the 20 MPH and not getting any benefit from the interval.

    How is this effective training? Do you see my point?

    So, the parameters we do have control of on the bike are:

    –Rate Of perceived Exertion– the feeling of how hard you are working on a scale of 1-10 or 1-20
    –Heart Rate– measured with a chest heart rate monitor strap
    –Cadence- RPMS- How fast your feet go around the pedal stroke
    –Power– Work/Time –

    Power is a key component to being the best athlete you can be. The faster you can apply force (in the optimal direction of course), the more powerful and athletic you will be. Strength and Power training will develop your engine.

    Nothing gets you faster on the bike than training with power, but that doesn’t mean you won’t improve by using heart rate and cadence if you don’t have power. You can!

    These are all within your control and can be trained.

    I start with testing and measuring these parameters during a field test. For example, a 20 minute all out effort on the bike; This is a typical threshold test for cyclists.

    Then, I create 5 training zones based on your individual results to the tests.

    Next, we train the zones in a way that allows you to get the most benefit out of your training and racing, based on the distance of the race you are looking to compete in as your A race (the most important race of the year).

    My athletes show up on race day and know how they’re going to do down to the minute, because we train the numbers.

    On the computer you should be looking at:

    . Real time Heart rate
    . Heart Rate average
    . Current RPMS
    . Lap RPMS
    . 3 second power
    . Average lap power
    . Lap time

    LOOK FOR AN UPCOMING ARTICLE ABOUT HOW TO IMPROVE YOUR POWER USING THE BIKE COMPUTER!

    Please check out 2 great examples of this.
    Michael Caputa interview where he beat his predicted 70.3 race time by 20 seconds. By the way, he also got on the podium!

    Also, Richard Gomez (see video) who finished Ironman Florida never once looking at his speed on the bike, only paying attention to his power and his RPMS. He finished with a 12:48 at his 1st time, Ironman performance.

    How’s that for specific training leading to the race results you desire!

    Happy Training… Are you ready to start training the right way?

    I’ve opened up 5 spots for my Triathlon Transformation 16 Week signature program – Are ya in?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Bike, Blogs

    Do you ZWIFT? It’s O.K. Either Way

    Click for Zwift PDF

    Do you ZWIFT? It’s O.K. Either Way

    I want to explain a little further that “Zwift” is a fun tool, in the tool box that we can use if you want to.

    This is by no means is mandatory for your success and there must be something said for learning the basics.

    You are not ready for Zwift if you:

    ♦ Do not understand your Garmin, how it works and how to sync your workouts to Training Peaks

    ♦ Do not hit lap correctly for intervals

    ♦ Are not following the progressive periodized training workouts in your training peaks calendar currently.

    There has to be something said about mastering the basics before adding this new fun feature, which I think can be fun, but please do NOT feel pressure to do this if it seems too over whelming and you have not mastered the basics.  Zwift will not make you a better athlete without the basics first!

    Please contact me if you have Zwift and want to be included on a future group ride.  You may ask Jessica or myself on the what’s app if you have any further questions and thanks again to Jessica W. for putting this together!!!

    Here’s the link to the recorded presentation:
    https://zoom.us/rec/share/_cFsKLjS1mJLXY3L8kvTSP4TQqHKT6a81ChL-_YLnxrCjlE9a6XNWxSfpUwokfNQ?startTime=1579129271000

    There is lot’s of great information and I am just learning as well.
    Please share with the group your experience with Zwift to help us all learn more!

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.

  • Bike, Blogs, Run, Swim

    Training Peaks & Performance Manager Gold Group Call Recording

    Training Peaks & Performance Manager Gold Group Call Recording

    This was a great “Gold Program” group call with so much great information about the Performance Manager and all your Training Peaks data.

    Don’t miss these calls and start asking questions!

    Thanks Gaston AKA “TRI-NERD” for all your help!

    Here’s the link to the recording:
    https://zoom.us/recording/share/Oon2qxex1fl8LyKKHrU5URId2P2CjXd3s2FyrodPeZ2wIumekTziMw

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Bike, Blogs, Run, Swim

    Slow Down to Get Faster & Burn Fat

    Slow Down to Get Faster & Burn Fat

    So many athletes spend way too much time going fast and hard. Many coaches call this the “Black Hole” of training. Just google it and read the many articles describing the moderately hard effort that makes you feel like you did something but keeps you stuck in the middle.

    Training hard and fast has its place, but if you don’t have any fitness at all you will likely get injured and if you have some fitness and always train fast and hard, you are likely training in this so called black hole of fitness.

    Yes, you can get a certain amount of fitness here at 75-85% effort, on the journey to get in shape and I do recommend a training blocks here.

    But you actually will be able to get faster and have higher performance potential if you train the two ends of the training spectrum: very slow, aerobic and very short and fast.

    Today’s Ill be talking about what the long and slow benefits are, because you really can’t do the short and very fast training without a good base of long and slow.

    What this looks like in terms of training is keeping your heart rate, power and effort level low for a minimum of 1 swim, 1 bike and 1 run session each week.

    If you are just getting into shape, all your training should be here for about 4-8 weeks. At this low intensity you can really work on form and skills to become better swimmers, better bikers and better runners which is a win win.

    Low heart rate does not have to mean boring.

    How low is low? You can perform a Metabolic Efficiency Test with my colleague Connie Sol to find out your Aerobic Threshold. Or, you can take 180 – your age to calculate your Aerobic Threshold heart rate. (180 – 50 = 130, so aim to keep heart rate average around 130 for your long slow swims, bikes and runs). When you know what heart rate you switch over from burning fat to carbohydrate you want to aim to train in in this range for your low heart rate training.

    As humans, we are always burning a ratio of carbohydrate, fat and protein. At rest ,you burn a higher percentage of fat. At very high intensities you switch to a higher percentage of carbs. 

    An added benefit of the slow aerobic training is you stay burning fat for longer periods of time and eventually at higher intensities. There is a nutritional component to this as well. But that will have to be for another blog.

    Why would we want to do that as endurance athletes?
    1 gram of fat gives you 9 calories of energy and 1 gram of carbohydrate gives your 4 calories.

    If you can train your body to burn fat for longer and eventually higher intensities it’s a great thing. You get leaner, you need less fuel to train and race, so there is less chance of gastric distress by eating all those gels.

    Every person has between 40,000 to 80,000 calories of fat stored in the body and at maximum we have about 2000- 2500 calories of carbohydrates stored in the body. So as a fuel source we want to teach our bodies to become more efficient at burning fat. However, most people eat so much carbohydrate, that is the fuel source your body chooses first.
    So especially as endurance athletes being able to tap into fat for training and racing is only a good thing.

    Happy Slow Training!

    Special Announcements:
    1. Join us for the Swim Essentials Series, a three-part, nine hour series of focused swim techniques that will have you gliding through the water. Registration and details here.

    2. The Bahamas Triathlon Retreat, a 5 day/6 night event of cruise, training and hotel stay that culminates with a picturesque triathlon in Freeport, Lucaya. Get all the details here!

     

    Wishing you well,
    Coach Erinne Guthrie

    If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Bike, Blogs

    The Danger of Indoor Cycling

    The Danger of Indoor Cycling

    In the last few weeks, I keep seeing a TV commercial about Peloton Cycling, and every time I see it I cringe.  The ad is so excited to tell the viewer about their training which offers no results, no end, no reward.  You just work hard all the time, every day.  Isn’t that awesome… NOT!

    As a competitive triathlete myself, I say this is not a good thing and as a coach I am rubbed wrong even more.

    I was interested to see an email this week when one of my mentors Hunter Allen, of Peaks Coaching. He sent out his newsletter basically stating the danger of these indoor cycling programs.  I am Cycling Power certified by Hunter Allen of Peaks Coaching and I respect him as one of the best cycling coaches.

    He basically states that plugging in these programs without any sort of plan or program is actually a plan for failure.

    To quote Hunter Directly; “With our new indoor training tools, the temptation to just race inside Zwift or ride hard on your Peloton everyday is strong, but this is a mistake. Riding hard or racing 5-6x a week inside a virtual world is a recipe for disaster as not only will you not be training the energy systems correctly, you risk riding poorly when the spring comes and you can ride outdoors.   You see, our bodies don’t like continual stress.  We need rest, we need a progressive ramp up of intensity and we need the correct combination of volume with intensity, and of course recovery.   Just riding as hard as you can indoors everyday is not a plan for success. It’s no plan.   If you do not have a plan for success, then you are planning for failure.”

    I could not agree more.

    So, while there are benefits of these technologies they can also cause problems without using them with guidance. There is also no substitute for specificity of riding your bike outside a few times a week. If you have a goal race in mind, following a custom, periodized plan is the best road to success. If you are interested in learning more about our group rides that help you train for drafting and non drafting races as well as online training plans, please schedule a session using the link below.

    Happy riding…

    Wishing you well,
    Coach Erinne Guthrie

    P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary strategy call:  http://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

  • Bike, Blogs

    Dime, Le Vas a la Rueda?

    Dime, le vas a la rueda?  Pregunto si conduces extremamente pegadito al ciclista que tienes al frente para beneficiar de su velocidad?

    En el mundo de ciclismo el tema y definación de “Drafting o Slipstreaming” / “ir a la rueda” es una técnica a la cual dos objetos en movimiento se alinean en grupo para reducir el gasto de energía para mantener velocidad con menos esfuerzo.

    Entiendo que nuestro tono puede sonar un poco agresivo y por esto demoré meses en publicar este escrito, pues no es mi entención ofender a nadie, pero me siento un poco cansada de aguantar mis sentimientos y he decidido utilizar este escrito como una oportunidad de enseñanza.

    “Yendo al la rueda” como ciclista en un triatlón que sea “Non-draft legal” es hacer trampa, y NO existe ninguna exepción ha esta regla.  Estoy cansada de ver ciclistas de buen atletisismo aprovecharse de ir a la rueda cuando los oficiales no están mirando y se aprovechan.  Me enfurece cuando veo que un atleta de ciclismo lo hace, ni hablar cuando noto que un grupo de ciclistas lo están haciendo durante una carrera.

    Cuando vuelan pasandome u otro ciclista les hago saber que están yendo la rueda me responden con las escusas como “No lo puedo ayudar” o “Todos los de mas lo hacen.”

    Es una j****a pena que estas personas no respetan las reglas y en vez escogen hacer trampa.  Y me enfurece mas cuando los veo parados en el podio celebrando su victoria cuando en actualidad les han robado el puesto a otros.  Ustedes saben quienes son, y seguramente no es solo esto en sus vida que actúan deshonestos!

    Yo tengo una solucion que quizas los directores de carrera deberían considerar e invertir.  Cada chip de sincronizacion  puede tener un “GPS” y durante la carrera cada ciclista que se pegue  dentro de tres largos de bicicleta por mas the 15 segundos recibirá una penalidad (esta idea me la propuso mi compañero) y me encantó!

    No tomen esto a mal, a mi me encanta “ir a la rueda” per solo en carreras que son especificamente carreras designadas de “ir a la rueda.”  Tambien utilizo esta técnica durante prácticas en grupo y para mi propio entrenamiento.  Pienso que se debe practicar esta técnica durante el entrenamiento ambos ciclismo y triatlon.  Pero la verdad es que es triste cuando estoy en medio de una carrera y otro ciclista o grupo de ellos me van a la rueda y pasan volando en frente de mí.  Yo podría seguirlos y hacer lo mismo, y tal vez usar la misma escusa que ellos, pero no lo hago, y no lo haré nunca, ni siquiera por el costo del podio.

    Pienso que otra solución seria hacer todas las carreras de triatlón legal “ir a la rueda.”  Pero tambien es mas peligroso conducir de esta manera con “aero-bars,” así que no creó que esto suceda pronto.

    Ya que me desaogué…
    Por favor mire este enlace que contiene una lista de las reglas más violadas durante carreras de triatlón.

    Espero que no haya ofendido a nadie, solamente deséo educarlos sobre las reglas, y no se preocupe que si los véo “yendo la rueda” durante una carrera, se los recordaré!

    Si desea saber mas sobre nuestro programa sobre ciclismo esencial haga una cita telefonica usando este enlace.

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

  • Bike, Blogs

    Do You Suck?

    Please see this exact post in Spanish for all my Hispanic friends!!!

    Do You Suck? You Know, Suck Wheel?  –  I mean draft, on your bike very close behind another cyclist so that you benefit from having less resistance behind the cyclist in front of you.

    Official Definition in Wikipedia of Drafting or Slipstreaming –  a technique where two vehicles or other moving objects are caused to align in a close group reducing the overall effect of drag due to exploiting the lead object’s slipstream. Especially when high speeds are involved, as in motor racing and cycling, drafting can significantly reduce the paceline‘s average energy expenditure required to maintain a certain speed and can also slightly reduce the energy expenditure of the lead vehicle or object.

    I have been hesitant to write this blog for many months because I’m afraid my assertive tone might offend you, but I’m tired of holding back on how I truly feel so I decided to make it a teaching/coaching opportunity.

    Drafting in a non-draft legal triathlon is CHEATING, there are NO exceptions to this rule and I’m tired of seeing able bodied cyclists taking advantage of drafting when race officials are not looking and just plain cheating.  It pisses me off when I see anyone drafting let alone a pack of cyclists doing it during a non draft legal race.

    My favorite excuse that I hear when I remind someone that they are drafting off of me or another cyclist as they fly by me is “I can’t help it” or “Everyone else is doing it.”

    It’s a f*****g shame and disgraceful that people cannot hold themselves accountable to the rules of the race and choose not to cheat.  It makes me even more angry when those exact cheaters are up on the podium hooting and hollering about their victory when they have robbed an honest racer from their spot on the stage!  You know who you are!  And it is probably not the only thing in your life you’re dishonest about.

    But I have a solution that race directors could invest in; Every timing chip could have a GPS in it and any racer within 3 bike lengths for longer than 15 seconds automatically gets a penalty!!

    Don’t get me wrong, I love to draft.  I race in draft legal races and use it for group rides and my own triathlon/ cycling training.  I think it’s an important part of conditioning for cycling and triathlon events.  It just sucks when I am out there racing my race and another racer or group of racers are drafting on me or blowing by me in a draft pack.  I could jump on with the other cheaters, sighting one of the excuses above but I don’t and I won’t, even at the cost of a podium spot!

    I’m thinking another solution to this problem is to make all triathlons draft legal! But it is more dangerous to be riding in a pack on a time trial bike with aero-bars, so not sure that will happen anytime soon.

    So now that I’m off my soap box…
    Please check out the PDF that has a list of the Most Violated USA Triathlon Rules for Racing.

    I hope I didn’t offend anyone, I only want to educate you about the rules, but don’t worry if I see you out there drafting in a non-drafting race- I will happily remind you!

    Please see this exact post in Spanish for all my Hispanic friends!!!
    Happy racing!

    If you you want to learn more about my Bike Essentials program so you don’t have to draft, schedule your call with me here!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

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