by Quintana Roo Triathlon April 29, 2021

Ed note: Matt Hanson is one of the world's top pro triathletes. And as coach with Matt Hanson Racing, he's not shy about passing along some of the tactics that that have helped him to top finishes, like his brilliant runner-up finish at Challenge Daytona in December.

In this post, Matt takes us through some of the elements that help him stay focused on the bike, ensuring a solid run... and a solid race!

Shortly after Challenge Daytona, I had a great conversation with the people at Quintana Roo about being efficient on the bike as well as how I typically try to use the bike to set up a strong run. After all, as the saying goes, there is no such thing as a great bike split if it’s not also followed by a solid run. As the 2021 race season draws near, they asked me to put together a quick recap of our conversation. So I hope you enjoy the little blog on the subject. 

Have a plan and stick to it!

It's very easy to get caught up in the excitement on the bike. You are finally out of the water and ramped up to start really ticking off the miles. You’ll also likely have a few people start passing you in the early miles...and they might even be in your age group! Remember, you are in for a long day. You should have a plan leading into race day.

That plan should resemble the training you did leading into the race. Whether that is based on power or heart rate, you need to keep your discipline and stick to your plan. Set your ego aside and bike with your head. Trust your training and trust the plan!

Use your long training days to dial in your nutrition plan.

You can get a lot out of your long training days that will help you on race day. You gain confidence in your fitness and you definitely get a good training bump. I’d argue the gains you can make in your nutrition plan are more important. Use your long rides to experiment with your nutrition plan. Push the limits for fluids and calories on one ride and see how you feel. Weigh yourself before and after each ride to see how much you are losing during the ride.

It’s ok if you end up having stomach issues during a long training day; much better than having them on race day! Remember, you aren’t just fueling to get through the bike, you are fueling yourself to get through the run as well. Feed your speed!

Prepare for the demands of the course

Each course will come with unique characteristics. You need to make sure you use your training to prep for these specific demands. For flatter courses, you need to make sure you are doing longer, more sustained efforts in your prep where you are staying pinned in the aerobars. If you have a course with bigger climbs, you need to add that into your training as well—or simulate it on the trainer.

For courses with a lot of turns or a bunch of rolling hills, you’ll need to have some efforts that are a bit punchier and have you getting used to lighting matches as you get up to speed. Being prepared for whatever the course is going to throw at you will help you get off the bike fresher and you will feel better in the early miles of the run.

Be efficient

Efficiency comes in multiple forms. First, you want to make sure you're in a good aero position that you can hold throughout the race. Don’t put yourself in such an aggressive position that you can only hold it for a few minutes. On the flip side, having a position that is not aggressive enough will have you waisting many of the aero benefits your beautiful QR can bring you. On the ‘aero’ note, make sure your bottles are positioned well, your spares are stored cleanly away in your Qbox, and you don’t have a bunch of other stuff hanging on the frame. 

You also want to be efficient with the way you are laying down the power. The goal is always to ride as steady as possible given the terrain of the course. Sure, you need to push out a little more power to get back up to speed out of each corner and as you crest each roller, but you want to limit the matches you light on race day. You want to have a Variability Index (VI) to be as close to 1.0 as possible. VI is the difference Normalized Power (NP) divided by your Average Power (AP). The NP is essentially a measure of the toll the ride has on your body, the AP will be a better correlation with your average speed (assuming you are in a good aero position the whole time). So if you limit your surges and ride steady, your NP will be much closer to your AP.

Pay attention to the weather!

The weather will plan a huge factor in how the run is going to shake out. If it is cooler, you might get away with being a little more aggressive than if it is really hot. If the humidity levels are through the roof, your sweat rate will be much higher, which might call for a bit more conservative approach on the bike so you can process more fluids and generate a bit less heat. You shouldn’t have the same plan for a cool day as you do for a hot/humid day. Make sure you adjust accordingly!

I hope you learned a thing or two. Feel free to send a message on Instagram with any questions you might have on the topic! Safe training and fast racing!

 

Matt's Race-Day Setup

What's Matt's setup for the races? It can vary, but Matt highlights his PRsix2 Disc build from December's race at ChallengeDaytona at Matt's YouTube Channel. Some highlights?

Frame: PRsix2 Disc

Cockpit: Profile Design Aeria Ultimate with Drag 2 Zero Hi-Rise extensions

Wheelset: HED Disc Rear, HED Vanquish 8 Front

Tires: VeloFlex Record

Groupset: Shimano Dura-Ace Di2

Saddle: ISM PN3.0

Crankset: Rotor 2INPowerDM

Chain: Shimano CN-HG901 11-speed with Ice Friction Technologies treatment 

Rear derailleur jockey: SLF Evo Aero

Pedals: Speedplay Zero Aero

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Size Chart

QUINTANA ROO BICYCLE + SWIM SIZE GUIDES

View our size charts to see what size is best for you. After purchasing a new QR product, our team will reach out to you to confirm your order and sizing information to be sure you have selected the optimum size.


PRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

PRsix2 | PRsix | PRfive | PRfour

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

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    48
    OR
    50

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    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

SRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

SRfive

SELECT YOUR HEIGHT

  • FRAME SIZE
    XS

  • FRAME SIZE
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    XS
    OR
    S

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    OR
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    L
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    L
    OR
    XL

  • FRAME SIZE
    XL

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    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

QR SWIM SIZE GUIDES

Find your sizes for the following swim suits

HYDROsix Wetsuit | HYDROfive Wetsuit | HYDROspeed Swimskin


      • Women's Weight Size
      • 95 - 110 LBS 43 - 50 KG S1
      • 115 - 130 LBS 52 - 59 KG S2

      • Women's Weight Size
      • 95 - 110 LBS 43 - 50 KG S1
      • 115 - 130 LBS 52 - 59 KG S2

      • Women's Weight Size
      • 95 - 110 LBS 43 - 50 KG S1
      • 115 - 130 LBS 52 - 59 KG S2

      • Women's Weight Size
      • 95 - 110 LBS 43 - 50 KG S1
      • 115 - 130 LBS 52 - 59 KG S2
      • 105 - 120 LBS 48 - 54 KG S3

      • Women's Weight Size
      • 95 - 110 LBS 43 - 50 KG S1
      • 115 - 130 LBS 52 - 59 KG S2
      • 105 - 120 LBS 48 - 54 KG S3

      • Women's Weight Size
      • 105 - 120 LBS 48 - 54 KG S3
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2

      • Women's Weight Size
      • 105 - 120 LBS 48 - 54 KG S3
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2

      • Women's Weight Size
      • 105 - 120 LBS 48 - 54 KG S3
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2

      • Women's Weight Size
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2
      • 120 - 140 LBS 54 - 64 KG M3

      • Women's Weight Size
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2
      • 120 - 140 LBS 54 - 64 KG M3

      • Women's Weight Size
      • 120 - 140 LBS 54 - 64 KG M1
      • 130 - 150 LBS 59 - 68 KG M2
      • 120 - 140 LBS 54 - 64 KG M3

      • Women's Weight Size
      • 120 - 140 LBS 54 - 64 KG M3
      • 150+ LBS 68+ KG L

      • Women's Weight Size
      • 120 - 140 LBS 54 - 64 KG M3
      • 150+ LBS 68+ KG L

      • Women's Weight Size
      • 150+ LBS 68+ KG L

      • Men's Weight Size
      • 120 - 140 LBS 54 - 64 KG S

      • Men's Weight Size
      • 120 - 140 LBS 54 - 64 KG S

      • Men's Weight Size
      • 120 - 140 LBS 54 - 64 KG S
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2

      • Men's Weight Size
      • 120 - 140 LBS 54 - 64 KG S
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2

      • Men's Weight Size
      • 120 - 140 LBS 54 - 64 KG S
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2

      • Men's Weight Size
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2
      • 145 - 175 LBS 66 - 79 KG M3

      • Men's Weight Size
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2
      • 145 - 175 LBS 66 - 79 KG M3

      • Men's Weight Size
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2
      • 145 - 175 LBS 66 - 79 KG M3
      • 170 - 205 LBS 77 - 93 KG L1
      • 185 - 230 LBS 84 - 104 KG L2

      • Men's Weight Size
      • 140 - 170 LBS 64 - 77 KG M1
      • 165 - 195 LBS 75 - 89 KG M2
      • 145 - 175 LBS 66 - 79 KG M3
      • 170 - 205 LBS 77 - 93 KG L1
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 145 - 175 LBS 66 - 79 KG M3
      • 170 - 205 LBS 77 - 93 KG L1
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 145 - 175 LBS 66 - 79 KG M3
      • 170 - 205 LBS 77 - 93 KG L1
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 170 - 205 LBS 77 - 93 KG L1
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 185 - 230 LBS 84 - 104 KG L2
      • 170 - 210 LBS 77 - 95 KG L3

      • Men's Weight Size
      • 170 - 210 LBS 77 - 95 KG L3

On the border of multiple sizes?
The right size may depend on certain body measurements. Feel free to chat with us at any time regarding sizing questions - our product specialists are experienced with finding athletes the right fit by cross-referencing your information with our QR Swim Fit database.
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Quintana Roo swim products come with a 14-day money back guarantee and a two-year, no-fault warranty. Please read the full warranty policy for more information about the specifics.