Use your quads less on the bike?

Use your hamstrings to pull up and then use your quads to push down when you are riding.  Using both sets of muscles will help reduce fatigue, and it's helped me to speed up a little. 

Happy riding!

I was always told the opposite - use you quads more for the bike and hamstrings for the run.  That is the reasoning behind the geometry of a tri bike.  It makes sense to me if you think about it- when you lift your leg while running you use your hip flexors to raise you leg in front and contract your leg using your hamstrings (like a leg curl).  I'd say more quads on the bike.  I do like the idea about pushing and pulling while pedaling though.

Spinning...get in a gear that is easy to spin 80-90 and focus on pulling up with both feet. 

I don't think you want to pull up very much, more of just an unweighting of the pedal on the upstroke to get over the hump so to speak.  Sure, on climbs and what not you can utilize more hamstrings to get a little more power, but in general, I think you want to save it for run as stated.

Sounds like a friendly guy.

I agree with the others.  Quads are for biking.  Hamstrings are for running.  (That's an oversimplification, but the idea of 'saving your quads for the run' sounds a bit unusual to me.  I'd just worry about proper bike pacing.)

When you figure out how to save your quads without just simply gaining fitness and pacing the bike well.. let me know..

Agreed on pedaling efficiency - PULLING up is actually inefficient... you just want to unweight.

What is your normal cadence when riding?  Theory bouncing around in my head that by aiming for a higher cadence but same speed (i.e., easier gear), you may have less quad fatigue.

Always working on fitness but it comes slowly to us older athletes.
Normal cadence is 92, but might start working on a lower cadence as it keeps my HR lower. I have read about other TT racers with power usually ride 80-85 rpm. I unweight on my circle but was wondering if there was more then that?

The main reason for this question is I too doubted there was much of a theory. I thought my quads were for the bike and the hams for the run, as you all confirmed. I felt it was a hook he threw out to me to get me to signup for a coaching lesson, I think.

Now in my second TRI year and starting to understand the single race concept not a swim, bike and run race. I have been more conservative on the bike in an effort to run better. Also have found I need more electrlytes then I thought too. Still looking for the magic exilar but believe its just more hard work ahead.

You also mentioned your quads are tight. I made a really bad mistake over the past 2 years (period where I stepped up my training a lot) and neglected stretching my quads and hips. I have some major ITB/knee issues now because of it (I haven't really been able to run since May).

So, heed my warning and be sure to stretch a lot. Quads, hips, foam roller on the IT band. Also, may want to make sure you strengthen your glutes to keep the muscles balanced out.

just a few cents...

Lower cadence = more muscle stress rather than more aerobic stress (there is always some stress).

I'd think if you're worried about muscular endurance you'd want to err on the side more aerobic stress.  Try a 10 mile TT at 100rpm and one at 80 (flat, same course).  See which one you think works better - I'll bet the 100.

Maybe I read this wrong, and if I did OP, please correct me, but I read the question to the "friend" as being - "My quads are too tight to run well after the bike".  If that is indeed the case, I think what this person was saying has merit, take it easier on the quads in the bike.  I don't know any way of doing that better than to spin rather than mash.  If there is a way - I wish someone would give up the knowledge.
As for what Sand is saying - I agree - but I think for this test to be a good predictor, it can't just be the 10 mile TT.  I think you would get a better predictor if you had a transition and 2 or 3 mile run to follow. 
I say this because I think the OP is right.  As a cyclist only, you can afford to get off of the bike with nothing left to the legs.  As a triathlete, that spells doom.  Since I assume that the point of the test is to find what is more efficient fro the triathlete, I would rather look at this kind of thing, ya know.
I have no idea what gear you can push at what rate - but just for comparison - 100rpm @ 53x15 = 27.3 MPH.  80rpm @ 53 x 12 = 27.3.  I agree with Sand that I think your legs will feel a lot better going that speed at 100 rpm than pushing the harder gear at 80. 

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