Setting up a road bike to resemble a tri bike is a nice stepping stone in between owning a dedicated tri and road bike. However, it is worth understanding a few of the shortcomings and limitations of doing so before you take out your torque wrench.
Also, realize that while you make changes to your road bike to make it more like a tri bike that there will be compromises to your nice road bike position, and you will likely lose some of the comfort and versatility of the road bike. And finally, unless you are a user of electronic shifting you will not be able to shift gears from within the aero position, forcing you to either stay in a gear longer than you might like in order to maintain the position or forcing you to break from the position in order to shift gears.
According to Ian Murray, an accomplished bike fitter and head coach of the L. When paired with a tri-specific saddle , clip-on aero bars , [road bikes] can really have an impact on speed and endurance. Adjustability is the name of the game with clip on bars, and we want to use a bar that is adjustable in every direction. Two nice bars for this purpose are the Zipp Vuka Alumina Sram. Both of these clip-on bars allow independent adjustment of the extension from the arm pad and allow you to move the arm pad around in all three directions.
If you are going to be spending a lot of time using aero bars, you should most certainly consider the saddle that you will be sitting on, as Murray points out. Riding in the aero position for a long period of time may require a saddle change since your hips will likely be rotated a bit further forward than you are used to, and road bike saddles will put too much pressure on your perineum.
This can lead to genital discomfort, numbness or more serious issues. Before you start wrenching, consider your typical riding environment and just how far you want to take this conversion. Setting up a bike for race day is one thing, but you also have to ride it many more times in the months leading up to the race. There are essentially two ways to transform your road bike to be more tri ready—a mild conversion or a more extreme one.
The simplest way for a road bike to be better optimized for a triathlon would be to leave the road bike positions the same and adjust the aerobars to allow them to complement your road bike position. Now one of them is trying to squeeze around with their bike. Imagine the chaos if everyone brought their bike race morning. To pump up your tires or not to pump up your tires when you rack your bike… that is the question.
I would recommend pumping up your tires when you rack your bike in T1 the day before the race. Some naysayers will suggest that in doing so you run the risk of popping a tire that afternoon in the heat or overnight when the temperature drops.
They suggest letting some air out and pumping them up race morning. But that has never been an issue with me, nor have I seen it be an issue. Want to be a hero in T1 race morning — be the athlete with a bike pump. Not only will it give you the peace of mind of knowing you can pump up your tires when you arrive at T1 race morning, the athletes around you will become your best friend when you let them borrow it.
A little good karma might go a long way. You have a lot to get done. It generally takes about 30 minutes to do everything — get marked, get your bike and bike gear ready to go, get your wetsuit on, and make one last bathroom stop.
If all goes well, that takes about 30 minutes. Getting there late compromises your race day. Or, you forgot to take a gel. Or, you forgot to pump up your tires. And that will all take precious time to correct when you exit the swim.
Clipping your bike shoes onto your bike pedals when you rack your bike pre-race can easily save you the couple minutes it will take you put your bike shoes on in transition.
BUT, mounting your bike and then pedaling out while you slide your feet in already clipped in bike shoes is something you want to practice before race day.
Make sure you feel comfortable doing this on practice transitions on training rides. Did you spend a lot of money on your wetsuit? Do you want it to be there wear you left at the end of the race?
To coin the popular Marie Kondo Method, only pack it if it brings you joy. Or if you absolutely need it. Have one and only one bag for transition. Swim stuff, bike stuff, run stuff. Any lotions or creams are next. Food goes in zip lock bags and stored away. Bottles can be labeled and filled later. Time and time again athletes have taken things out of their bags and forgotten to put it back.
Lay it out, organize, double check, pack and leave it alone. Be confident in your preparations. You got there early, put the ear buds in, checked the swim in, bike out, bike in and run out, and made your area nice and tidy.
Go for a quick jog. Head to the swim start. The more racing you do the more you know what you need and what simply takes up space and time in your transition area. They simplify their space by having it empty. Fuel and fluids for the ride are on their bikes. Shoes are clipped into the pedals, the helmet is hanging on their bars, and the shades are tucked into their helmets or another easily reachable spot. Their T2 area is similar with only the bare necessities, usually just shoes and a hat.
Of course what works for one person does not work for everyone. Since you have not fumbled, raced, flopped or breezed through a transition yet you might not even know what to pack. Let me help. I am also assuming your first triathlon is not an Ironman. These are not all necessities, and there are many other things you can cram into your transition area if you want. Items one through five can all be on your bike with a little practice and organization.
A really simple way is to place your helmet on your bars with your sunglasses in your helmet.
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