Mountain Bike Triathlon Training

Your approach to mountain bike triathlon training will depend on what type of triathlon you are entering, sprint, Olympic, long course, ultra distance or ironman. The Olympic training method is 40 kilometers and is a common triathlon style for many bikers. When training, your technique is just as important as conditioning and needs an equal amount of attention. Your endurance and race outcome will depend on how committed you are to your training.

Setting Pace

Good cyclists keep track of their cadence (the number of times the pedals rotate per minute). Setting a pace using this method will train you to keep a rhythm and eventually will become second nature. Always apply even pressure while going through the pedal stroke, pushing down as well as pulling up as the pedal comes back around.

Proper Shifting

Proper shifting goes hand in hand with your cadence. The goal is to keep your pace without having to put a tremendous amount of pressure on you legs. Keep the shifting smooth and try not to over shift into higher gears, gradually go up a gear or down a gear until you get the cadence. Over shifting is a common mistake that causes your petal rhythm to be interrupted and puts extra stress on the legs, causing quicker fatigue.

Seat Position and Posture

Your pedal power comes from when your legs are fully extended during the downward stroke. The seat needs to be set at a height that places your knees at a slight bend when at the bottom of your pedal stroke. If your seat is too high, you will rotate your hips and lose power. If it is too low, you will lose efficiency. Stay relaxed and maintain a low profile to keep the wind resistance down. Aftermarket areobars are available for extra support while in the tuck position.

Conditioning

Athletes in top condition use progressive training techniques to prepare for long distance events. This same technique is good for biking, using a gradual ramp up and adding time and distance as you progress. Over a four-week training program, progressively increase the distance and time of each ride, always taking a day off between workouts. Begin the first week with one to two days of riding 30 minutes each session. During the second week, ride two to three days at a minimum of 45 minutes per session. In the third week, ride three to four days at a minimum of 60 minutes per session. On your forth week, ride three to four days at a minimum of 80 minutes. Change your ride destination every week, adding more hills with each training session. This will create muscle confusion and cause the muscles to develop quicker. When possible, ride the course a minimum of two times.

Nutrition

Always stay hydrated when training. Dehydration will cause cramps and nausea. When training, do not skimp on calories because this will cause you to lose muscle protein and affect your performance. Before training sessions, eat high-carbohydrate, low-fat, moderate-protein foods and drink at least 20 ounces of fluids.