Collection of Cycling NOOB Qs

1. check that your saddle isn't tilited.  If it isn't level, it can slide you forward.  If that's not the issue, I'd go in and get a proper fit.

2. No

3. http://sheldonbrown.com/gear-theory.html and  http://sheldonbrown.com/gears/

4.yes some... but as noted above, lots of other things will make an even bigger difference so it's a personal decision regarding whether the expense is worth it to you

My 2 cents worth:

1 - I have a little of this issue and the more I ride the less it comes up.  Happens more when I push past my comfort zone

2 - Time in the Saddle would probably help more.  One item, pacing in an HIM is very important.  If you are not avg 20mph now and your HIM is in the next few months, your goal of 20mph may not be the right strategy.  Riding slower and saving your legs for the run is a better bet.

3 - Sheldon (as mentioned above)

4 - Getting wheel cover for the rear will help, along with good tires and light weight tube.

Thanks for all the responses.  My HIM is Augusta in Sep so I have time.  I've only been training (on the bike) for two months thus far so I guess my current speed is to be expected.

I do plan to get a bike fit (retuel) so hopefully that will correct a few things.  The saddle is an Adamo Time Trial - the brackets are level but the seat has a slightly downward angle but that is the how the LBS said it is to be installed. 

I guess I will just continue riding and hopefully will see faster results in another two months.

As far as tires/tube, I just have what came stock

1. That's odd. Mention this to your fitter. Note, though, that the Adamo saddles are intended to be ridden on the nose rather than further back.

2. The bike splits at Augusta suggest that it's a reasonably fast course. But as others have said, it's probably better that you simply aim to improve your bike endurance and FTP rather than shooting for an arbitrary speed target. The key to a good HIM is being able to ride 56 miles quickly, but well within yourself, so that you will not crash on the run. When things fall apart on the run, huge amounts of time can be lost. To build your bike speed, don't worry about weight room stuff. You already have the leg strength to easily put out way more power than you need. What you need is the ability to maintain a good power for close to 3 hours. A mix of long rides with shorter interval workouts (with efforts of 10-30 minutes) should yield solid gains, especially if you're a relatively new rider. For flatter bike courses in particular, trainer workouts can be particularly effective, as they give you no time to coast. Try to build a structured bike program.

3. Your stock gearing should be just fine. No need to worry too much about that. Get comfortable riding in the 80-100 range, and find out where in that range you're more comfortable (some of us are more comfortable at lower cadences, some not). Once you have the feel of that, you simply need to ride in a gear that gives you that cadence. It's only if you're riding a really hilly route, or are on the heavy side, that you'd need to consider different gearing.

4. Disc covers are among the more cost-effective ways of buying time in a triathlon. They're far cheaper than aero wheels. An aero helmet also rates high in the bang-for-the-buck stakes.

Colin

Thanks for the points. 

I ride 3x a week, 60-90min (trainer) for the first two that are a mix of speed/spin and then a longer ride on the weekend (outdoors if nice).  I am following a HIM program out of one the Triathlete issues.

tx