How can I improve my bathroom / time cycling in the triathlon?

I will make my 3rd international (Olympic) distance triathlon in Chicago next month. I am a 15-time marathoner, so I think I have the patience to finish. However, swimming and cycling has always been my weakest events. I always come in last place (~ 55 minutes) for 1 mile swim because I do not know how to swim faster. Also complete package by the end of the 25-mile bike ride (~ 1 hour, 40 minutes) because they can not pedal faster. I have no time for a coach and I have decided this will be my last triathlon. Can anyone offer advice on how to improve my swim and bike times, for me to finish my triathlon career with a high note? (PS My first triathlon was at 3:30, the second was at 3:55). Thank you!

As a first time triathlete (doing one in September), only I speak of training I've been doing, but the coaches I've been trying, cycling and swimming are much about the technique. Swimming is all about efficiency – rolling from side to side instead of swim flat in the chest, keeping his head down in the water for the legs up and create less resistance, and kicking his feet below the surface so that the water "boiled" over them. Cycling – get clips – and be sure to complete the circle that your pedaling (ie, not just push down on the front of the circle, pull up on the back). Good luck!

(Reloaded) A tour of Chicago’s lakefront bike path

Lake Front Bike Tour Chicago $40 Biking the Lake Michigan shore is one of the nicest things to do in Chicago and the best way to see and appreciate the beauty of the city. Cycle along the wonderful lake front trail and see the beaches, lagoons, gardens, and architecture. Enjoy the views and look at the incredible Millennium Park, the worlds largest roof-top garden. Say Hi to the animals as you pedal past the Zoo. See the ever-popular Navy Pier with its Ferris wheel and all the activity at North Avenue Beach.This easy riding bike tour is fun for all the family.

EK Sticko Stickers Biking $1.89 EK Sticko Stickers are acid free and photo safe. Great for collecting, invitations, stationery, gift wrapping, parties, scrapbooking and much more! Use stickers in all your projects! Biking- This is a collection of 18 stickers that include all you need for biking. There are two bikes, gloves, water bottles, shirt and pants, helmets, a bike rack and road signs with Share the Road, Bike Route and a bike sign. They vary in size from approximately 5/8″ to 2.5″.

Quad Biking at Palm Grove, Marrakech $146.09 A roller coaster ride awaits you at the lush Palm Grove in the city of Marrakech. Go quad biking in its seemingly endless green expanse. Admire the luxury homes, sports clubs, golf courses and splendid hotels nestled in the shade of over a hundred thousand trees as you zip through this green region in Marrakech. Adventure for the adrenaline seekers blended with picturesque landscapes, your quad biking experience in Palm Grove, Marrakech will be unrivalled.

Quad Biking in Sharm El-Sheikh $16.08 Take a short drive from Sharm El-Sheikh to enjoy hiking and quad biking in Egypt.Brace yourself for an exciting race down the dunes as you drive your quad bike across the desert. You can also spot some wild animals of the desert if you are lucky! Go hiking to the attractive canyon that is a riot of colours. Dont miss this thrilling hiking and quad biking tour in Sharm El-Sheikh!

Biking Fun Tie by Wild Ties – Black Polyester $15 This durable polyester necktie features bike riders on a black background. This novelty necktie makes a great gift for biking enthusiasts!

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Costume Dept – Womens Black Lace Flower Biking Shorts (Black) $38 Model is wearing a size XS. Black Lace Flower Biking Shorts