A triathlon race is a three-part race consisting of a swim, some biking, and a long-distance run. The bike portion will always be the longest portion of the race. It will also consume the most time; therefore, training for the bike portion must be efficient for the best results. Bike training for a triathlon should be planned out with this one goal in mind.
It may seem like an easy part to a newbie, but it should not be brushed over so easily. The training for the bike portion still needs due care to be able to meet the time requirements at minimum. Failure to do so may lead to failure on the course, so let’s examine some tips for training the bike portion of a triathlon.
The discussion will focus on training for beginners so the fundamentals can be covered.
Starting Out Bike Training for Triathlon
Before jumping into bike interval workout sessions, it’s important to gain an understanding of training fundamentals for the biking leg of a triathlon. They can be broken down in to five key fundamentals: endurance, bike handling, technique (pedaling), brick transition, and intensity.
Triathlon Endurance
Once you acquire the right road bike for triathlon beginners, the first training fundamental to build on is the endurance component. Look at this as the fundamental building block for capacity. The aerobic need is what will fill the capacity.
This can be broken down in to two subcomponents which are fatigue and sustenance. The sustenance component will be the ability to go the distance, and the fatigue component is the ability to physically meet the distance requirements without stopping or even quitting.
The best way to build out this fundamental aspect is by doing long rides. It should be done on a weekly basis. Also, the pace should be moderate with a heart rate zone 2 effort. Gradual increases in mileage will get the needed results.
Bike Handling for a Triathlon
The next fundamental to factor in triathlon training is bike handling skills. It may seem like a simple bike ride, but there’s more to it than just pedaling. The handling fundamentals are essential for safety and efficiency.
While out on the bike, the following three elements should be practiced: cornering, shifting gears, and aero position.
Cornering should be started out at a slow and controlled pace. Due care needs to be taken with leg placement and pedal length as these are risky points. Angling and balances are paramount during this training element.
The gear shift practice should be done on straight aways to start. Then hills need to be incorporated as training distance increase. Getting a feel for when to shift is the most important skill to learn.
Lastly, the aero position will need practice. Being very aware of head, arm, and shoulder positioning to get comfortable with aero dynamics will need to be acquired. Like shifting, forces on straight aways, and cornering can be incorporated with time.
Bike Training Technique
One important aspect of cycling workouts for triathletes is practicing the fundamental of technique. Specifically, this fundamental focuses on actual pedaling and cadence. Assessing and tracking pedal and cadence are the two most important factors for assessing pace.
Pedaling slow will lead to missing the time deadline, so training on efficient pedaling is key. Cadence can drain the endurance base. Every beginner will need to gain an understating on finding the right cadence. In the beginning, there may be overexertion, but it can be mitigated through training.
The best practice to master this fundamental is through drilling with a moderate RPM range, somewhere between 80 to 100. Attention to foot placement on the pedals should be taken. Adjustments will need to be made to find the right positioning.
Triathlon Brick Workouts
The fundamental of brick workouts is simply carrying out the transition process from biking to running. It’s a simple process when time is not an issue, but time pressures turn it into a challenge.
As training proceeds, bike workouts for triathletes must incorporate brick workouts. The central aspect of this fundamental is the body’s reaction to change in exercise. The transition from biking to running will come with some shock, and brick workouts address this.
One brick workout per week is necessary, at minimum. Do this by performing a bike training set immediately followed by a run. Be aware while transition is being done for timing and feeling in the legs.
Proper Intensity for a Triathlon
The last fundamental for triathlon bike workouts is finding the right intensity. This can be summed up as building the strength in the biking process. A specific intensity will need to be maintained to just finish the race, and that will be the lower bar for training.
The incorporation of interval training now comes into play. A pace at race effort or slightly above the race effort should be the interval basis. Two blocks of 8 to 10 intervals at about a minute per mid-week training should cover this base.
Final Notes on Bike Training for Triathlon
Bike training for triathlon does not need to be difficult or overwhelming. A starting point is finding the right triathlon bike to do workouts in preparation of a race. Getting on the bike and putting in repetitions will be the only away to achieve success. Incorporating the fundamentals detailed here will increase the probability of a great ride. Most of all, enjoy the experience out on the road while training.
For more training options, check out Training for Triathlon on Stationary Bike
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.