Get faster on bike

When the dust settled in Tabuelan 111 triathlon last week, I am very proud to say that it was indeed a very successful race, more so that my students from the Metafit Camp fared well during the grueling race. Special mention  goes to to Romulo Russel, who finished first in his age category with a time of five hours and 35 minutes (2hrs and 48mins in bike), and Architect Guian Capacite, the Metafit hunk, who placed third in his category with a time of five hours  and 42 minutes (2hrs and 54mins in bike). Both of them are now part of Metafit Cebu coaching staff.

Their accomplishments is a big deal to me because they're just barely a year old in the sport of triathlon   specifically in cycling, the most technically-demanding stage of this three-in-one sport.

Cycling is a tricky sport because people consider it to be very easy, but when you are on the competitive  level, it gets a little bit technical.

At this point, let me share you some valuable tips on how to make you fast on bike.

1.You have to practice, practice and practice. Spending more time on the bike is the best way to make you  faster.

2.Buying a bike shoes is optional but if you are serious biker who rides every weekend, then I suggest you

invest in one. Some may think that buying a bike shoes is dangerous because when your shoes is mounted on the pedal on the cleats, it would be hard to take out during emergency. Right, but I suggest you practice with your bike shoes in closed areas or in a parking lot before going out in the road. On a mountain bike, there are cleats that has  a multi-release function. That is very easy to use because it disengage whenever you are in danger.But the most  important thing is presence of mind. With proper shoes, it helps you bike faster because of the push and pull motion.

Bike shoes are actually safer because it keeps your feet on the pedal and in control of your bike. Remember that in  every pedal stroke it is  push and pull. Pedaling is not just simply mashing it  down but pulling it up on the opposite

pedal helps you save energy, strength and makes pedaling easy.

3. Proper gearing is also important. Most bike today has 10 or 11 speed. This is the number of rings on the  rear cog set. Some has a tendency to mash up the gear and make it hard so that they can go faster but on a long  steady uphill, it is better to go an easy gear and spin your way up.

4. Increase your intensity every time you go on a ride. Try to improve your time. The famous route for Cebu  for uphill is the route from JY to Willy's. So every ride, record your time. By doing this, you unconsciously push your  self and increase your pace.

5. Relax. Don’t stiffen your body especially your neck, arms and chest. By stiffing your body, you waste lot of  energy. Lesser body movements will help in saving energy. Also, learn to control your breathing.

6. Proper bike fit will help you bike faster like. If your seat post is too short, then you will be using a lot of your quads muscle. If your seat post is too high, you will be hurting your groin area. If your bike is to small for you, then your back will suffer.

7. Bike with someone who is faster than you  so that you can gauge your improvement. 

8. Some cyclists who upgrade their bikes think that it will them make fast. Some even brag about their new bike with carbon fiber and titanium that costs hundreds of thousands. In reality, expensive bikes would not make you  ride faster.

9. A lot of friends have asked me for advice what kind of bike to buy and where. Usually, I recommend that if  you are biking more than three times a week, then you need a bike that will last.

10. In case you really need to buy a bike, purchase them at reliable dealers. Don’t buy your bike from upermarkets or sporting good shops because they usually break after one month. In Cebu, there a number of reliable bike shops like YKK Trading along Legaspi Street and Cycle Logic in Parkmall. There's also Bikeology in Banilad Town Center and the Brick Bike Shop in Cebu IT Park owned by famous triathlete Noy Jopson and Joseph Miller, a pro Xterra triathlete. You can also visit Dan’s Bike Shop, Autofocus, Cebu Kentcycle, Bobhen, and Wilson's Bike.

As for Guian and Romulo's success in the recent triathlon scene, they have total dedication in improving their  craft. They practice hard almost everyday, biking around the hilly areas of Cebu as early as 5 a.m. Romulo is an IT  expert by day, while Guian is an architect. Part of their routine after office hours is training on Metafit camps, working out in a gym, running around the oval and swimming at the pool. They personify discipline, hardwork and sacrifice – the  key formula to success in any sporting endeavor.

SIDELINE: Congratulations to  Metafit Team PRO H's Fr. Joseph Anore, Jinggoy and Joy Bascug and Team Q's  Alex Sy, Jeffrey Cataag, and Dimple Noel, Metafit Try and Tri's Joy Ortaliz, Leslie Peson, and Chester Price and

Metafit's Tri Team Mae Canedo, Philip Canedo, and Donafel Tacandong and lawyer Terence Fernandez for finishing the Tabuelan 111 Triathlon! See you guys in the Cobra Ironman 70.3 Philippines this August.