Triathlon Bike Training Tips

According to USA Triathlon, the sanctioning authority for the sport, triathlon participation and membership is at an all-time high. Thousands participate each year in races of various distances that include the sports of swimming, biking and running. Because cycling involves the most equipment, technique and time, give extra consideration to this discipline when training for your next triathlon.

Bike Fit

Purchase the proper bike. As a novice, consider purchasing a basic road bike before spending thousands of dollars on a top-of-the-line triathlon bike. The geometry and fit of a standard road bike and triathlon bike are also different. A triathlon-specific bike, also called a time-trial bike, has aero bars and more aggressive positioning. While a cyclist will ultimately go faster in this position, it is difficult to achieve without proper training and handling skills. A road bike seats the rider in a more upright position, providing more comfort and control. Dave Appel of the Austin Cycle Camp strongly advises beginner triathletes to select comfort over style. He stresses that comfort on the bike will make the experience much more safe and enjoyable. Plus, you will acquire better bike-handling skills and be less prone to injuries. He also recommends speaking with experts at your local bike shop to assess your needs.

Adequate Training Time

Allow the proper amount of time to train for your specific race distance. Training for a sprint distance triathlon bike leg of 12 to 18 miles may not require a tremendous amount of training time, but training for longer Olympic and Ironman distance races can take several months. As you look at future events, consider your current fitness level and the feasibility of the distance for which you are training. Allow enough time to build up to the distance safely, with enough energy and fitness for the run leg of the race that follows the bike. As a beginner, one to two cycling sessions per week may be adequate. For longer and more difficult races, riding frequency and duration should increase accordingly, according to Trifuel.com.

Benefits

Proper triathlon bike training will increase your aerobic capacity and reduce the amount of fatigue on the run portion of the race. If you train with a group, triathlon bike training also prepares you for pack riding in races. There are many rules of the bike leg of triathlons. Some races prohibit drafting off other athletes. Therefore, you must maintain a certain distance between each rider. Specific group triathlon bike training will prepare you for these types of race conditions. In general, bike training is less stressful on the back, knees and joints than running.

Training Variety

Triathlon bike training should include a variety of workouts for several reasons. First, you want to mimic race conditions. If your race is on a hilly course, cycling workouts should reflect this terrain. Second, you want to train your body for the run. Practicing sprints and speed intervals not only increases strength but also increases your aerobic capacity. This eventually leads to faster bike splits. A thorough training schedule with several types of workouts also breaks the monotony of training at the same pace all of the time.

Warnings

As with any sport, it is imperative to train with extra safety precaution. This is particularly important in triathlon bike training since some riding will occur outdoors, on rough roads or in heavy traffic. Ride defensively, and always wear a helmet, gloves, proper cycling shoes and visible clothing. Appel recommends carrying a cell phone, identification card, a tire-changing kit and spare money in case of emergencies. While triathlon bike training is less stressful on the body's joints than running, it often places you in potentially dangerous situations. Trifuel.com also stresses the importance of knowing your equipment before hitting the road. Practice clipping in and out of the pedals, make sure your brakes are working properly and learn how to carry and use adequate nutrition on the bike since this is where most fueling is done during a race.

Considerations

If you are training alone or are a novice triathlete, purchase an indoor bike trainer or attend local indoor cycling classes. In addition to being effective high-intensity workouts, both are safer alternatives to riding outdoors. For the novice or the time-crunched triathlete, these options also save time while allowing you adequate and quality "time in the saddle." Trifuel.com also recommends adding short runs after some of your bike rides. These workouts are called "bricks" and train the legs for the run portion of the race. These practice runs can be done on the roads or a treadmill.