Faster Bike Splits for 20km to 40km Triathlons or Time Trials

Big Kev’s Wisdom Report

With over 46 years of cycle & triathlon racing experience I find myself on many occasions sharing some form of wisdom with my fellow riders. This will be my personal opinion & wisdom covering many spectrums. 

As we all know riding a triathlon or time trial is very different to cycling racing. So I would like to share what was told to me many years ago from a NZ Olympic 100ks time trial team cyclist named Stephen Cox.

It’s not about speed he said but more about your average speed. On that note his advice was to find a 5ks flat course where you ride out 5ks into the wind to warm up. Then turn & ride back with a tail wind at a higher average speed than you would normally.

Repeat the course 4 or 6 times to start with = 6 x easy 6 x at a high tempo at the same average speed each time. The three key elements, average speed, higher than normal cadence 90 – 110 & 75 to 80% max heart rate. Once you have carried out this course of training one day a week over a month or so you will start to find a balance in speed/cadence/heart beat that works for you no matter your age or fitness.

From experience you will find your 3rd or 4th runs are normally feel the best but don’t hesitate to increase to 8 then 10 out & back runs as you get stronger, you will be amazed in a short time how you start to understand & listen to your body & ride through the hard sections. Key things to firstly focus on, maintain a smooth cadence using both legs & breathing deep = maximum inhaling & exhaling. Remember speed is of NO interest at the early stages. Find the balance that works for you & your higher average speed will naturally come.

Once having this information or balance, this is your starting point to build strength, distance & finally a higher average speed into your triathlon or time trial.

Practice makes perfect.

One addition piece to the puzzle! If you ride beyond your capabilities while training or racing. DON’T ease up but simply go to a bigger gear. This then allows you retain your average bike speed while lowering your cadence allowing yourself to recover, catch your breath. Allow no more than 10 to 15 seconds to suck in the air, any longer you will lose focus. Then get back into the groove ASAP. I personally use this recovery method more & more as I get older. Don’t hesitate to reward yourself in this manner as it’s great for the body & mind plus helps build great mental strength for race day.

Race hard, race smart

Gravity Zero sponsors the XOSIZE triathlon series. Throughout the series tests wheels will be available. Booking are essential one week before end race. First race this weekend 7th Nov.


Kevin Hancett is from Gravity Zero. Gravity Zero wheels use revolutionary hubs that have zero lag. The added efficiency you get throughout a race translates to faster bike times. Leading Australian long distance triathletes Leon Griffin and Joe Gambles race on Gravity Zero wheels.



Karl Hayes

Karl is a keen age group triathlete who races more than he trains. Good life balance! Karl works in the media industry in Australia and is passionate about the sport of triathlon.