Training for a triathlon requires a specific approach to each sport you will be competing in -- swimming, cycling and running. Because there are a variety of triathlon distances, however, your training approach must match the specific race. For example, an Olympic-distance triathlon includes a 1.5 km swim, a 40 km bike ride and a 10 km run.
Function
While a 40 km bike ride may seem like a long distance, it is relatively short compared to other triathlon distances or those in endurance cycling events. The focus of your cycling workouts should be to combine proper form and technique with speed and power. This can be achieved by using high-intensity speed intervals or short time trials focused on maximum power output.
Schedule
Cycling workouts for an Olympic triathlon should be rotated throughout the week. Two to three in a seven-day period is about right. For example, bike on Wednesday and Sunday and do a Friday cycling workout every other week. Three weeks before the race, start decreasing the intensity and distance of your cycling workouts by about 20 percent each week.
Workouts
Each cycling workout should have a specific goal. For example, your Wednesday workout might include short intervals lasting about 2 to 3 minutes, in which you work on power, cadence and speed. The Sunday workout might be a short time trial covering about 10 miles, during which you focus on maintaining the same speed to build endurance and learn pacing. Your third workout of the rotation can be a group ride that covers a longer distance over 20 miles.
Transitions
The transitions you make from the swim to the bike and then the bike to the run can either save or waste valuable time during an Olympic triathlon. Include brick workouts -- workouts that combine two to three sports in one workout -- in your cycling routine. A typical brick workout might start with a swim that transitions into a short cycling workout. Similarly, you can practice transitioning into the run after a cycling workout.
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