Improve your cadence–for both the bike and the run, a cadence of 85-90 rpm is more efficient than a slower cadence. To count your cadence, use a time increment of 15 seconds and count how many times the same leg either raises in the pedal stroke or the same foot strikes the ground and then multiply that number by 4 to determine your cadence per minute. A slower cadence will be less aerobically challenging but will require more power than a higher cadence, and once that power is gone, it’s gone!

Judie Refvik is a USA Certified Triathlon Coach with Experience Triathlon. As leaders in the endurance services industry, Coach Judie and the Experience Triathlon team help athletes of all ages and abilities achieve success in training, racing and life. Learn more about Coach Judie and Experience Triathlon at www.experiencetriathlon.com