Aero Hacks for a Faster Bike Split

Good morning everyone,

I hope you had a great weekend of training, racing, or relaxing. Now that race season is here for us northern hemisphere folks, The Tempo wants to be your one-stop shop for all the pro results. Let us know what you think of our coverage whether good, bad, or ugly!

In today’s edition:

• A full race weekend recap 🏁

• Three simple hacks for a faster bike split 🚀

• And is heat or altitude better for a training camp? 🤔

Thank you for being here.

-Matt Sharpe, newsletter editor

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WEEKEND RACES

Ironman 70.3 Lanzarote, Challenge Puerto Varas, World Para Series Devonport

Ironman 70.3 Lanzarote

Women: The women took to the Lanzarote shores with all eyes on former Ironman World Champion Anne Haug (GER). India Lee and Kate Curran (GBR) led the athletes out of the water and headed onto the bike with a sizeable gap. But nobody could hold back Haug as she would catch Lee early on the bike and eventually enter T2 with the Brit. Haug would absolutely fly on the run, completing the half marathon in 1:16 🤯.

• 🥇 Anne Haug (GER)

• 🥈 India Lee (GBR)

• 🥉 Elisabetta Curridori (ITA)

Tempo’s take: The MVP of the weekend was Anne Haug and her insane run split of 1:16:28. To put it into context, her run was just over a minute slower than the men’s race winner. Let’s just say this pro-male-competing newsletter editor is glad he doesn’t have to exit T2 with Anne!

Full race results.

Men: With heavy winds and mega hills, 70.3 Lanzarote is a tough race for tough athletes. Justus Nieschlag (GER) led a group of eight out of the water and he continued to push the pace on the bike. Thor Bendix Madsen (DEN) was able to ride himself to the front of the race before the end of the bike. Out of T2, Nieschlag took out like a rocket, and only Mathis Margirier (FRA) would fight with the German till the final meters.

• 🥇 Justus Nieschlag (GER)

• 🥈 Mathis Margirier (FRA)

• 🥉 Thor Bendix Madsen (DEN)

Tempo’s take: It will always be a tough outing when you line up next to a guy named Thor. But clearly, the German Olympian Nieschlag wasn’t too intimidated and put in a strong early season performance. In the battle for PTO Open wildcard spots, Nieschlag has fully raised his hand.

Full race results.

Challenge Puerto Varas

Women: After taking a strong win last weekend in Clash Miami, Lucy Byram (GBR) made it a double and took the win at Challenge Puerto Varas over last year’s winner Haley Chura (USA).

• 🥇 Lucy Byram (GBR)

• 🥈 Haley Chura (USA)

• 🥉 Laura Siddall (GBR)

Full race results.

Men: Tom Bishop (GBR) was also backing up a Clash Miami podium from the week before, and decided to go one better by taking the win with help from a dominating effort on the bike.

Read: Why Tom Bishop decided to say “f&%$ it” to his previous path. 

• 🥇 Tom Bishop (GBR)

• 🥈 Matt Hanson (USA)

• 🥉 Mitch Cunningham (AUS)

Full race results.

Other Races

World Triathlon Para Series Devonport

Lauren Parker (AUS), Paralympic silver medalist, and current PTWC world champion delighted the aussie crowds by taking the win. Rough Tasmanian weather tried to hold down Sam Harding (AUS), but the Commonwealth Games medalist overcame a bike crash and took a convincing win.

Full program results.

World Triathlon Oceania Sprint Championships Devonport

Jake Birtwhistle (AUS) continued his Tasmanian dominance as he ran away from the field in the men’s race, while Nicole Van Der Kaay (NZL) enjoyed another win in her southern hemisphere summer.

• Read: All eyes on Jake Birtwhistle in 2023 

Men’s results and women’s results.

World Triathlon Africa Cup Nelson Mandela Bay

In the women’s race, Barbara De Koning (NED) took down South Africa’s local hope Amber Schlebusch (RSA) while in the men’s Jamie Riddle (RSA) took an impressive home win in front of friends and family.

Men’s results and women’s results.

TRAINING THOUGHT

Need Free Speed? Who Doesn’t!?!

If you’re looking for free speed for your next race, or a little edge over your training partner on that one loop, the easiest place to find it is the bike. Here are a few tips for being as aero as possible on the bike.

💀 Head position:

• Keep it low, tucked in, and the eyes looking slightly forward.

• This helps reduce the total frontal area that is against the wind.

📐 Adjusting helmet tilt

• Having the tail of your aero helmet flush against your back will cheat the wind.

• As the video below suggests, you can add padding to help achieve this.

🦍 Shoulder positioning

• Wider shoulders = more body in the wind!

• The video below shows how narrowing your aerobars will make your shoulder more aero.

Always be mindful when making changes to your bike position. And if you need professional help, a certified bike fitter will be more than happy to help!

FAVOURITES

👽 Alien Andean: When the Diamondback Andean triathlon bike debuted, it seemed straight out of Star Trek, and looked like it would t take off and return to its home planet. But how did a company with its roots in BMX create this infamous triathlon bike? [Road.cc]

🥵 Heat or hills: Are you planning on attending an upcoming training camp? Trying to decide whether you should keep it hot or keep it high? This great infographic from Yann Le Meur contrasts training in heat versus altitude and gives great insight into ideal duration. [YLM Sport Science]

🎖️ Sargent inspiration: After developing PTSD due to a difficult deployment to Iraq, U.S. Army Master Sgt. Annette Melecio started training for triathlons. Now, the mother of two is heading to Kona for the Ironman World Championships. Check out this video where she explains how her passion for multisport has helped her manage her PTSD. [WDRB]

EXCLUSIVE TEMPO EXPERT ANALYSIS + INTERVIEWS

• Simple strength training for a breakthrough Ironman.

• Are you making these common nutrition mistakes?

• How Kaylee manages her pro triathlon career, studies, and on top of it all, her YouTube channel

• Why performance psychologist Alex Auerbach wants you to celebrate the small wins.

• The process, challenges, and triumphs of developing a new ranking system with Renee Kiley.

Are you an expert and would like your thoughts to be featured in The Tempo? Fill out this form and we will be in touch shortly!

LATEST EDITIONS

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