The typical thought that comes to mind when triathlon bike training comes up is that it’s done on the road. A road bike, tight shorts, and protective headgear paint the picture. Now, let’s ponder a few questions: could triathlon bike training be done in an alternate manner? Training for triathlon on stationary bike, ah, is it possible? Simply put. Yes.
Using a stationary bike to conduct your triathlon bike training is very much a possible option. The usual doctrine will dictate that all training will be outside, but the use of a stationary bike for triathlon training comes with strategic benefits. Please note that there are some drawbacks to this option. The brief discussions below cover several of these aspects.
Simulation of Training for a Triathlon
Using a stationary bike to track key vitals for overall performance in real time is the best benefit offered by this training option. It can often time be difficult to track metrics on a road bike where monitoring a watch or app come second to the riding environment. A simulated training environment can help with tracking output, heart rate, cadence, and overall endurance in real time.
Furthermore, implementation of lower and upper limits can be set to determine race pacing for better performance. Incorporating an occasional HIIT cycling workout can be used to find top out metrics for upper limits to build out the variations needed for a long race.
Also, bike workouts for triathletes need variation. Although, a workout bike with screen is not necessarily going to give you a replication of what to expect outside, it can be used to mix in easier training sessions to assess physical conditioning at a point in time.
Another benefit of a bike held in a stationary position is practicing the “brick” procedure. Training sessions can be paired with a treadmill or a nearby pool to time and set up the transition process. It can be easily done indoors than staging it an actual outside environment.
Endurance Enhancement via a Stationary Bike
Building endurance is at the core of any “endurance” race, whether it’s biking, swimming, or running. Of course, the outdoor experience is needed, but stationary bike options can also assist with boosting endurance.
A tri bike trainer is an excellent method for achieving endurance enhancement as a stationary bike option. The downside is the boredom, more specifically the lack of change in scenery and elevation, or even lack of a screen to provide something to look at. This can be mitigated by using a tri trainer for shorter sessions, let’s say 30-to-50-minute training sessions. Short sessions will cut through the boredom.
Additionally, the implementation of short sessions can be used to bang out harder workouts to push up endurance boundaries increasing stamina. Also, the actual bike on the tri trainer can allow for testing of positioning and feel of the bike.
Using a Stationary for Bike Power, Resistance, and Drilling
Out of consideration for any reasonable bike training plan for a triathlon, there are several considerations that need to be factored into training.
A stationary bike can be used to build power in a controlled setting. Leg strength built through actual cycling can be time consuming on the road. Some folks may need to ride long distances to get to a proper hill, or they may need to drive to a location to train. A stationary bike can give the option of building much needed strength. Stationary bike settings can be set and continually increased in resistance to build adequate power to climb a hill.
Moreover, the resistance aspects can be conditioned into a training block via the stationary bike. This is where interval training comes into play. Starting out with light settings, resistance can be achieved by doing 60 second intervals. As the training effects set in, the resistance setting can be increased. The resistance outcomes can then be paired with power workouts to judge the level of preparation and adaptation.
One last element that can be factored in with the stationary bike is drilling. This can really cut through the monotony of training. Drills for speed and cadence can be quick and short training sessions where the main focus is output and not time. The stationary bike is perfect for measuring RPM, and as mentioned above, setting upper and lower limits for optimal performance tracking.
Closing Thoughts: Training Triathlon on Stationary Bike
A stationary bike certainly can be used to train for a triathlon. The main considerations do need to be abided by to do it effectively. It should be noted that training on the actual bike that will be used in the race still needs to be done, but elements of training certainly can be done on the stationary bike.
Lastly, training for power, endurance, and overall development can be deferred to a stationary bike. Also, practicing transitions are better practiced with stationary options. The key to effective training is to explore the various methods, and a stationary bike is always a reliable option.
Check out this article on Bike Training for Triathlon for more training tips.
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.