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Want Big Cycling Gains? Toss On a Bigger Gear!

Why big gear workouts will make you faster, six sleep myths busted, and easy + effective aerodynamic hacks!

TOGETHER WITH MYSWIMEDGE

Good morning everyone,

After some low motivation coming off 70.3 Pucon, I’m starting to feel the fire burn again. In the past I might have just pushed through a situation like that, but this time I just accepted it and figured at some point I’d feel the training vibes again.

  • It really didn’t take that long to bounce back. But I realized it’s OK to be in a slump. By just sitting with it and accepting it I probably ended up saving a bit of burnout on the other end.

My goal is to be on the start line at IRONMAN 70.3 Oceanside. My only obstacle? Every other pro in North America who wants to sign up at the same time! 🤣😬

In today’s edition:

  • 🦵 Why big gear work can help you make big cycling gains!

  • 😴 Six popular sleep myths - busted!

  • 💨 And easy, effective aerodynamic hacks to make you faster!

Thanks for being here.

-Matt Sharpe, newsletter editor

Headshot of Matt Sharpe

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.

TRAINING THOUGHT

Why Big Gear Work Equals Big Cycling Gains!

IRONMAN

Most high-level triathletes will ride at around 90-100 revolutions per minute (RPM) for training and racing. However, like investing, diversification is key for performance.

  • And for triathletes, incorporating low cadence (big gear) intervals can pay dividends on race day!

What is it: Low cadence (RPM) work is simply riding at a lower gear than normal.

  • Typically anywhere from 50 - 70 RPM.

My legs are asking ‘why': Big gear work can definitely be uncomfortable, but there are loads of benefits, including dropping serious watt bombs in your next race!

Big gear benefits 👇

🔎 Improve pedaling technique:

By slowing down the RPMs, more attention can be paid to pedal stroke and where dead spots and inefficiencies are occuring.

💪 Build muscular endurance:

When using a bigger gear, more muscle fibers in the glutes, quads, and hamstrings will be activated. With consistent training, they will adapt to the training stimulus and become more resistant to fatigue!

  • This will help you maintain a higher power output in the later stages of the ride!

Read: Example big gear cycling workouts.

👟 A better run: 

With more fatigue-resistant muscles, the legs can come off the bike feeling fresher and ready to attack the run!

What to watch for: With the reward of increased strength and power comes the risk of injury. The high torque and strength required for big gear work can be hard on your knee joints.

  • Frustrating muscle tears and strains can also occur.

For beginners: If you’re just getting into big gear work keep the intervals on the shorter side (4-5 minutes) and keep the cadence at 60RPM or above!

  • An example starting point would be something like 4x (5 minutes big gear @65RPM with 3 minutes easy @85+ RPM)

Tempo’s take: Big gear riding is a classic early-season workout and a great way to build strength. It was always a component of my training when I was preparing for the Olympics, and now that I’m racing middle-distance events it plays an even bigger role in getting me ready to ride hard and still run well off the bike!

TOGETHER WITH MYSWIMEDGE

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FAVORITES

💨 Aerodynamic tips: Don’t waste your hard training only to leave minutes on the table during your bike split! These easy and effective aerodynamic tips can help you make up those crucial minutes you need for your next PB. [Freespeed_lab]

🛥️ Successful sculling: Sculling drills are a great way to build awareness of your catch and overall freestyle technique. This video goes through a few key sculling drills and shows how you can incorporate them into your training. One note: in the video the athletes are using a pull buoy, which is fine, but not using it and kicking lightly instead is OK as well! [TriManual]

😴 Six sleep myths: When it comes to sleep and performance the two are linked inextricably. But do you know the difference between fact and fiction when it comes to sleeping well? Apparently grogginess isn’t always the sign of a bad sleep. Find out five other sleep myths here! [New York Times]

🏋️‍♀️ Strength training timing: Are you worried about when to add strength training to your training plan? This article argues why you should be “stacking” your lifting and quality runs - and the reason why is surprising! [Believe in the Run]

REEL TIME

“Compared to the cost of a bike, doing an IRONMAN is nothing!” 😂

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QUICK NEWS

Anti-doping athletes: World Triathlon and T100 unveiled their joint Registered Testing Pool of athletes who will be required to submit to out of competition anti-doping testing. It’s a much longer list, especially after the Colin Chartier debacle. [World Triathlon]

Holten hardship: The Holten Triathlon is a staple in the European triathlon calendar. But, an unexplained loss in funding could see the event struggle to be held. [3athlon]

Medal mixup: Although Hayden Wilde (NZ) crossed the Olympic finish line behind Alex Yee (GBR). He somehow still received gold? More on the shocking medal mixup here. [TRI247]

National Games success: At the 2025 National Games, Manipur's Sarungbam Athouba Meitei won the men’s race. While Maharashtra’s Dolly Devidas Patil took home the gold in the women’s race. [Outlook India]

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