One of the most common causes of injury is due to incorrect bike set up, so make it a priority to be correctly set up on your new baby. Correct bike set-up is crucial both to maximise power and performance and also to avoid injuries. For an IM distance event, you will need to find a balance between the most aerodynamic position without sacrificing comfort.
There are many articles and tips on set-up, but ultimately it all comes down to personal preference, and trial and error. Your best bet is getting a professional to do your bike set up for you, but if this isn’t possible start by getting the saddle height correct.
The most successful formula I’ve used is your inseam length in cm, multiplied by .885. This is the measurement you’ll use from the centre of your BB to the top of your saddle to establish your correct saddle height.
Thereafter, you can start adjusting the height of your handlebars and the length of your aero bars. The further forward you like your saddle, the lower you’ll be able to drop your bars and vice versa.
Start experimenting with positions as early in your program as possible, with 6-8 weeks to go you don’t want to still be looking for a comfortable position. The last 2 months is for big training miles, not for experimenting.
Preparing for a 70.3 or IRONMAN distance event will take many months of committed training and dedication. Mistakes of overtraining, injury, or burnout can put an end to many dreams of crossing the finish line.
So it’s best to minimize your risk of injury by having the correct equipment and set up from the start.
Remember though, that the best and most expensive bike in the world still needs to be pedalled, you still need to put in the hard work and training.