Social Distancing: BIke Workout - Flying Mount

Have you seen the pros speed through transition? If you blink, you’ll miss it. The secret that allows experienced triathletes and pros cut measurable time off of their first transition is the Flying Mount! If you don’t know what I’m talking about, here is a video demonstrating the technique: https://www.youtube.com/watch?v=uR6Pq6u3YUM

It is an amazing trick! There is no need to put your shoes on in transition with the flying mount. In the race, you take your swim gear off. Put on and clip your helmet. Grab your bike and go! Imagine the difference the flying mount will have on your transition times! It is a challenging technique that takes practice so why not use this time in Social Distancing to learn!

We do not recommend you try this outside at the moment. You are likely to stumble the first few times you try outside so we suggest practicing inside. This will allow you to practice the technique little by little and eventually bring it outside. In the off chance you stumble and it is more serious, we prefer you stay home and practice inside to avoid needing medical attention. Keep the medical staff busy helping others.

If you want to learn the Flying Mount, the following exercise is one you can do on your trainer at home and practice the mechanics.

The Workout:

Warm-up:

• 5:00 pedal easy with cadence 90 RPM
• 5:00 alternating :30 standing, :30 seated
• 6:00 alternating 1:00 workload on the right leg, 1:00 workload on the left leg

Main Set: Repeat 6 times:

• 1:00 with feet on top of shoes, then transitioning feet into shoes
• 4:00 ride zone 2-3

Cool down: 5:00 easy riding

Great job! Save this workout and try doing it a couple times. You can also integrate practicing the flying mount bike technique on your other indoor bike sessions. 

NOTE ABOUT FOLLOWING TRAINING ADVICE YOU FIND ON THE INTERNET: 

As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.