Winter and spring are times of year when many triathletes start focusing on their training season. For many, that means working to improve their triathlon times next level. Since the largest part of each race is typically spent on the bike, improving your cycling can be a great way to shave minutes of your race time.
Winter and Early Spring Training
A fact of life for many is that training season begins in winter, where at a minimum the amount of daylight is less, and in many parts the weather can be less predictable.
Riding outdoors is almost always preferable, but if you are relegated to riding in the dark, or on a day when the temp is colder or cold rain is coming down, you will likely want some other options ready to go.
Safety should always be a top priority, so understand that you may have to commit to indoor training. The good news is that indoor training has come a long way in recent years. If you decide to move indoors for part of your training season, you're left with three primary options, and you can use the other tips to help you advance further:
Attend spin classes to improve leg strength and VO2 max. The trick is finding a class type and instructor that fits the intensity of workout you are looking for.
Invest in an indoor cycling smart bike trainer and train regularly. Smart bike trainers are “connected fitness” where you have interaction with the app as well as other riders. Peloton is a popular one, but there are many other types of smart bike trainers and apps.
Use an old-fashioned, non-smart trainer. It might not be as exciting, but you can get a great workout on a regular trainer. You might want headphones or something else to pass the time.
Beginner Cycling Training Tips
If you are just starting out, and perhaps training for your first triathlon, there are a few things to keep in mind while cycling. We at TriPossibilities Coaching can help you further gear the right cycling training plan to your skill level.
Take it easy and pace yourself. If you're just starting out, the most important thing to remember is to progress at your own rate. Cycling can be a strenuous activity, and you want to avoid putting too much stress on your body, especially if you're still a beginner. Don’t pile on the miles right away.
Make sure you have the right sized bike for your body and riding style. Some beginner cyclists purchase bikes that are too small for them, which makes them much more difficult to ride than necessary. If you're not sure what size to get, ask a professional at the store to help you out. The right size will help you to avoid issues like back pain, knee problems, and even injuries to your spine or neck. You also want the bike to be fitted well.
Start with basic rides and progress to harder rides. A good way to start out is by doing some basic rides that cover a variety of distances, hills, and terrain. As you get more comfortable with your bike, you can progress to harder rides and hills. Don't try to overexert yourself because this can lead to injury or burnout. Instead, focus on keeping it challenging for your current level.
Improve balance and strength with yoga. Yoga will improve your balance and core strength, which will help you become a better cyclist. It's also a fantastic way to relax after a training session which will help with recovery. Try practicing some basic poses and stretch for at least 10-15 minutes before your ride so that your muscles are loose and ready to go.
Wear the right gear. There are a few pieces of cycling gear that you should always have with you on your rides. These include a helmet, sunscreen, glasses or sunglasses, and water. You may also want to consider bringing some nutrition to intake on the ride.
Intermediate Cycling Training Tips
Train with a group. Riding with other cyclists is a great way to improve your cycling skills. Not only do you get to ride with people who are at a similar level as you, but you can also learn from them and pick up new techniques. Cycling with a group is also great for motivation, especially if you're having a rough day.
Do interval training. Interval training is a great way to improve your cycling speed and endurance. It involves doing short, high-intensity bursts of cycling followed by a short period of rest. This type of training is great for improving your overall performance on the bike.
Train on hills and different surfaces. Riding hills is effective in improving your cycling strength and endurance. It can be tough, but it's worth it in the long run. It's also important to train on a variety of surfaces, such as gravel roads or dirt tracks instead of just riding on the road. This will help your body adapt to different conditions and get stronger overall.
Increase your cadence. Increasing your spin cadence will improve your cycling power and efficiency, and it tends to create good riding form. A good cadence range to aim for is around 85-100 revolutions per minute (RPM).