Athlete Resources, Pacing, Racing, Biking

★★★ Simlpy faster: ridIng “draft legal”

Cliff Scherb ·

TriStar Athletes, drafting and TRIATHLON is not legal! However, the concept of riding draft legal is not. On flatter courses and portions of flat parts of hilly courses; riding up to the draft zone and coasting can be an opportunity to save energy for not only the bike but also the run. In this coaches corner briefing our coaches teach you how to ride draft legal for max time savings on both the bike and run.

Estimated - / + Minutes to your bike split

Riding draft legal vs not and the ~average time savings using this strategy alone. When used in combination with our "wind sheer strategy", estimated run splits will be even faster.

Key points to riding draft legal

  • The draft zone is 7 m or 23 feet long. You are allowed to enter the draft zone for the short 15 second period of time and then must make a pass or drop back.

  • Riding up to the draft zone and using coasting to stay out of it is your opportunity.

  • In doing this do you insert 15 to 30 second rest breaks which affords you a lower heart rate, and lower total power output that can help you run faster off the bike.

  • Time trialing without breaks is very challenging on the body (Think lactic acid build up and muscle fatigue)…. Imagine riding the trainer for three hours at 200 W, or riding for three hours and taking 15 to 30 second rest breaks every two minutes! (The small intervals riding slightly faster than goal power has a minimal cost when paired with the coasting breaks.)

  • Keep your hands near the brakes and controls so that you’re able to slow and not crash into the person in front of you. Note that it is more ideal to coast rather than break.

  • This is a strategy that is used by most professional athletes in Triathlon.

  • If a rider in front of you is riding to slow you may pass them and move into the draft zone taking advantage of the aerodynamics… This small and brief amount of time will allow you to get additional rest however you must complete the pass within 15 seconds! You may want to slow your effort when you enter the draft zone to recover and rest and then make a full pass.

  • Practice makes perfect; be sure to practice this on your long ride with a training partner or two to get the feel for “sitting draft legal”.

  • The total intensity factor for the race will be lower however producing the same or even faster bike split. (Often times athletes will try to “hit” the race stated .IF or Intensity Factor we as TriStar coaches set, however the experienced athlete will seek to have the lowest IF for the same or faster split!)

  • In conjunction with draft legal position riding, applying the concept of “wind sheer” can also dramatically help save energy and improve both the bike and run split. (More on wind sheer)

  • Remember not to stay in the draft zone as that is cheating!

For more questions about the bike leg of your next triathlon race ask your TriStar coaches.

Meet the Coaches behind your race day strategies

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Kyle Halloran, TSA Level III Coach
Kyle Halloran, TSA Level III Coach

Kyle is an All-American triathlete looking to shift his focus towards coaching and helping other triathletes realize their potential, physically and mentally. He knows the impact an informed and empathetic coach can have an an individual’s life, and hopes to have a similar impact on the lives of others he will coach. 

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Suzanne Turner, TSA Level II Coach
Suzanne Turner, TSA Level II Coach

As the adage goes, there is no ”I” in team and I want to join your team, helping get you to the start and finish lines of your races.  I enjoy creating individualized training plans that reward discipline and consistency as well as providing experienced guidance to achieve your goals." —Coach Suzanne Turner

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Attila Kelemen, TSA Level III Coach
Attila Kelemen, TSA Level III Coach

"Consistency trumps 'big days'. Continuously making deposits in the fitness bank, as small as they may sometimes seem, will make a big withdrawal on race day that much more manageable. That said, every so often 'life happens' and some course-correction is inevitable - that's where the TriStar coaching approach, backed by science and experience, is guaranteed to make a difference." —Coach Attila Kelemen

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Adam Daniels, TSA Level III Coach
Adam Daniels, TSA Level III Coach

Adam Daniels is a coach, ultra runner and triathlete based in Boulder, CO. Adam developed his passion for triathlon after many years as a runner and much encouragement from his peers to give it a “tri”. After suffering an injury, Adam started swimming and biking to satisfy his need for an active lifestyle. “It was a much needed break from the thousands of running miles logged training and racing. I developed a whole new competitive drive”. So Adam set out to take on the triathlon world.

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Cliff Scherb, Principal Coach TSA Level III
Cliff Scherb, Principal Coach TSA Level III

Cliff Scherb  – Internet endurance consultant is an active triathlete and head of the TriStar Athletes North American and Global Teams.  As the founder and principal coach of TriStar Athletes LLC, he works with the ELITE and MENTORSHIP teams to help athletes, balance training stress, nutrition, and peak for top performances.  Coaching for 15+ years with over 250+ life years of coaching experience, Cliff imparts this knowledge to aspiring athletes and coaches. 

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Haluk Sarci, TSA Level II Coach
Haluk Sarci, TSA Level II Coach

Haluk has been helping elite athletes achieve their maximum potential for over fifteen years. Haluk is excited to be part of the TriStar coaching team, bringing a wealth of racing and coaching experience to all of his athletes.

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