Triathlon Bike
Here are some specific suggestions for biking. You will find tips for new bikers, suggestions on training gear and tips for your actual race.

• Type of Bike: Finding a bike shop where you trust the sales person is the key. You may want to search for bike shops and compare prices before you buy anything. If you think that the sales person is trying to sell you something you don't need, be sure to get a second or third opinion from another bike shop. TriathaNewbie's experience is that the smaller, home grown bike shops, like Dave's Bike in Milton, have the most knowledgeable staff persons working in them. They seem to be more concerned with giving you the right bike than making money off of you. Bikes come in so many shapes, sizes and specifications. Tell the sales person what type of training you plan to do and how often you plan to do it. Be sure that you tell the sales person what type of road surface you will be training on. Most mini-triathlons are held on paved roads. In that case, you should have a road bike. For off-road mini-triathlons, be sure you have a mountain bike. Between the tire size, tread and structure of the bike, the type of bike will make a big difference in your ride. A good sales person will size you and then help you find a nice bike in your price range. He/She should tell you the options for pedals (regular, Pedal/Toe basket clips or clip-in pedals ) and help you pick out a comfortable seat. Seats also come in a variety of shapes and sizes depending on the size and shape of your "natural" seat. A good seat is comfortable to sit on and supplies enough cushion when riding over rough surfaces. Be careful not to confuse a sore butt with the performance of the seat. First time users will have a sore butt the first two weeks of riding, so you might want to try this gel cover for a bit. If you have lower back or hip problems, there are seats made that will ease the stress on those areas. A good sales person will tell you all of this. When you get the bike, the sales person should make small adjustments with the seat to make sure that it fits you properly.
  
• Bike Maintenance: Once you've found a local bike shop that you trust, be sure to maintain your bike. For seasonal riders who only ride in the summer, you can get away with bringing your bike in for a tune up once a year. For more hard core riders, you may want to learn how to maintain your own bike or bring it in to the shop more often. The shop will make sure your gears, tires and brakes are working properly and are safe. Beginner or expert rider, it's always a good idea to know how to fix a chain that fall off and change a flat tire. Both of these will happen at some point in your biking life and it may save you a long walk home or back to you car if you know how to fix them.
• Riding with Traffic: Most brand new bikers have the toughest time navigating with the traffic around them. Spend time riding on a bike path first to get the hang of it. Move onto side roads and then to roads with more traffic on them. Remember that bikers must follow the same rules as the traffic on the road. Be considerate but ride very defensively.
• Biking Etiquette: If you're riding with other bikers, remember to stay to the right until you want to pass. Warn the biker in front of you that you are about to pass them on the left. Then pass quickly and get in front of that biker. When being passed, stay to the right and let the biker pass you.
• H20: Be sure to rehydrate while you are biking and when you have finished biking. Water is a great hydration source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water. TriathaNewbie recommends the Mountain Blast flavored Powerade for taste, quality and availability.
• Beginner Training: Pick 2-3 days per week that you plan on biking and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice.
• Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day or one after another or another combination of workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
• Training indoors - You can join a gym and take spin classes. Spin is not an equal alternative for training on a real bike, but it's a nice option for winter months if you live in snow-infested country. Be sure that you get some time on the road when the sun comes out because you will need to learn to deal with road conditions, weather conditions, your bike quirks and riding with other people/road traffic. You can also invest in a Indoor Bicycle Trainer. It's a stand that you can put your bike on and ride in your own house in front of your own TV or stereo. It's very cool!
• Stretching/Cramps: Be sure that you stretch out before and after each workout to avoid muscle pain. Cramps normally come from dehydration. Water, water, water!! If you continue to get cramps, be sure to take extra time stretching, not only that particular muscle, but also the ones around it. Loose, warm muscles respond much better to exercise than those that have been sitting stiffly behind a computer all day.
• Distance: While training, plan on biking father then the bike distance of your triathlon. You will be tired from the swim and will need more strength than if you were doing the biking only.
• Terrain: Try to include straight roads, rolling hills and steep hills for a great workout. Find out what type of terrain will be in your event and train accordingly. See Training/Results for suggestions.
• Tire Supplies: Always keep a spare tube, patch kit and pump or C02 Cartridges around especially when training long distances from your starting place. It may be the difference between riding 20 miles and riding 10 miles and walking 10 miles. Bring them you event too! You wouldn't believe how many people get to a race and realize their tires are flat.
• Music: TriathaNewbie.com discourages bikers from wearing any type of headphones for music while training or racing on a bicycle. It impairs a biker's senses and ability to detect potentially dangerous situations.There are too many crazy car-drivers on the road -- Leave the headphones at home.
• Cell Phone: If you have a cell phone, you should bring it with you while you are training. You can buy a small pouch that fits on the underside of the seat of your bike and put it in there along with your patch kit and ID. Having a cell phone for emergencies can be a life saver when you break down or you run into a problem.
• Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race. Specifically, do not use peddles that you have to clip your shoes into for the first time on race day -- you will wipe out!
• Learn More: Bike Transition (T2), Race Day Checklist