Bicycle training for a triathlon should begin with a variety of general fitness exercises, moving to a more race-like training regimen as you approach your competition. You can use an exercise bike, road bike or both to improve your cardiovascular fitness, muscular endurance and technique. Understanding the basics of creating a training program for the cycling leg of a triathlon will help you get in shape to sprint to the finish line.
Learn the Course
To train properly for the cycling portion of a triathlon, you need to know as much about the course as you can before your competition. Call the race organizers or visit the race website to learn the course layout. If you can visit the site, note the following: length of the course; number of miles uphill, downhill and on even terrain; and grade of the hills. Your goal is to learn how long you'll be riding on each section of the course so you can duplicate those conditions at home. It's a good idea to know how many miles of steep hills you'll be riding so you can practice with the proper gear settings and pedal strokes for the same amount of time or number of miles.
Bike Setup
Before you begin your training, set up your bike exactly as you will ride it on race day. Take several practice rides to find handlebar and seat settings that don't cause stress or pain. Determining the proper setup requires a final ride of more than a few minutes to let you gauge the effects of long-term riding. If you plan to train indoors, buy a bike trainer, or stand, since a stationary bike will have a different setup than the one you will use in your triathlon.
Stamina and Endurance Training
Depending on the length of the cycling course, you may need to improve your cardio stamina and muscular endurance. Build cardio stamina with aerobic training, performed at 70 percent to 80 percent of your maximum heart rate. Ride at a steady pace to build cardio stamina and muscular endurance. Do this type of riding at the beginning of your training, using sprint training to maintain your conditioning toward the end of your training.
Sprint Training
If your race will require fast sprints, train with anaerobic workouts. These will be short, high-intensity bursts of pedaling, done with lower gear settings for 30 to 90 seconds, followed by recovery periods roughly three times the length of your sprint. If you will be standing on your pedals to tackle the course's hills, practice standing on your pedals when you train. You can try sprint training with higher gear settings if you will be doing short sprints uphill.
Simulated Races
See how your body responds to the demands of your upcoming triathlon by combining steady-state pedaling and sprinting, uphill, downhill and even-grade riding in one training session. You don't have to duplicate the exact mileage, but try each type of riding long enough to see how transitioning from one style of riding to the next affects your legs, heart and lungs. If you will be eating or drinking during the cycling portion of your triathlon, eat and drink the same foods during your practice runs.
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