The cycling leg of the triathlon is usually the longest portion of the race, both in time and distance. Ride early in the morning when you first start training so you can focus on cycling and not worry about traffic. Biking in a group can help build your confidence and stamina, so it may help to find an endurance sports group in your area.
Time Frame
Calculate the amount of time you have to train before the date of your triathlon. If you're extraordinarily fit, you may need only one month of training time, but many triathlon training plans are based on a 10- or 12-week program.
Race Distance
You'll need to schedule longer periods of training if you're biking a Half Ironman or Ironman triathlon. The distance in these races is longer than in a sprint or Olympic-length triathlon, so you should start biking longer distances of nine to 12 miles, twice a week, about two weeks into your training. Dean Phillips, lead fitter of FitWerx Road and Triathlon Cycling Specialists, suggests riding a course that mimics the course you will ride in the race. Use aerobars on flat courses if your bike is equipped with them, or find some hilly areas and practice gear changes if you're preparing for a more mountainous course.
Calendar
Create a week-by-week training calendar for cycling. Schedule the distance and amount of time you plan to spend cycling each week, and write it in a column at the end of the week. Plan to bike twice the first week, three times in weeks 2 through 11, and once or twice on week 12, assuming you are using a 12-week training plan. Ride a quarter of the total triathlon distance for the first 4 1/2 weeks, then start adding a half-mile to a mile with each ride. Record each ride on the calendar.
One Month Before the Race
Schedule your practice rides on a course similar to that of the race. Plan on biking at least three times each week for the remaining four weeks leading up to the race. A month before the race, your schedule should be to ride at least one-half to three-fourths of the distance of the full race at a moderate pace.
One Week Before the Race
Schedule a very long ride once or twice the week before your race. This ride should be a few miles longer than your scheduled race distance. Cycling a longer distance than what is necessary gives you confidence that you'll be able to cycle the required distance for the race. The long ride also makes sure everything on your bike is comfortable and gives you a few days to make repairs or adjustments to anything that isn't fitting properly. Brendon Downey, an exercise physiologist and triathlon coach, suggests an additional 30-minute bike ride in the week before your triathlon, paired with a five-minute run to help you get used to transitioning from the bike to the run.
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