Mark Allen talks with Debbie about becoming a better cyclist for triathlons.  I apologize the sound is horrible as someone had headset and recording issues (me) but the show must go on when scheduled with the Grip ...Mark Allen!  Listen carefully... and listen again.

Here are the show notes just in case you can't hear what Mark is saying!
1. How to get comfortable on the bike.  Get the proper set up. 
2.  How to pedal more efficiently.  How are you going to generate the most power when you are going fast.  Spinning circles and high turnover.  The harder you go (cadence 85-90) generate more power with your glutes not your quads.  If all power generated with quads and overload quads then you can't hold the speed.  Try to generate the push using your glutes and you will be able to hold the power.  Booty power.
3. Stationary trainer with your bike and set up your tri position.  Feel the downstroke coming from your glutes not your quads.  How can you engage your glutes in your pedal stroke? 
4.  Position on your bike...get a bike fit.  The position of your hips will impact your glutes...play around with bike position to engage your glutes.  Then you find your power from the glutes on the downstroke and be able to ride longer faster.

And more show notes coming this weekend!
http://www.markallencoaching.com/