Bike training suggestions for the traveling triathlete.
I have just completed my first season of tri and would like some suggestions on how to improve my bike leg during the "off" season. From what I have read from various sources, the ideal situation involves joining a local bike/tri club. However, I travel with unpredictable frequency so my training schedule doesn't fit that of most clubs. I would appreciate any insights regarding programs (books, DVDs, etc) or personal experiences that are effective but don't involve group rides. I have used books to help identify flaws in my running style and have been studying the Total Immersion DVD to vastly improve my swim technique.
For what it's worth, my season goals involve 1/2 IMs (with Sprints and Olys to satisfy the competitive spirit between peak races). I have completed a few sprints, olys and one 1/2 IM. I used to play rugby (primary as an undersized prop if that gives you a sense of my body type) but I have found it difficult to convert muscle strength from the gym to an advantage on the bike.
Have someone (from a vehicle) video record you from multiple angles while you are riding your bike. Look at your body position and find areas that you are breaking proper form. Work on correcting that form, then repeat.
Ride lots, build core strength in the gym, work on flexability, join a spinning class, do yoga.
I just bought a trainer so I will check out the spinervals info.
I did a few spinning classes last winter as that was the first time I had been on a bike in over a decade. It provided a decent workout but I didn't think it did much for building real world strength (not much emphasis on proper aero position, cadence, leg positioning, etc). Maybe that was a hasty conclusion.