Triathlon and Ironman Training Sessions: Cycling
Those who lead an active lifestyle may already know about competitions such as the Triathlon or Ironman. Have you ever competed in a race like this? Do you want to test your limits and see how great and tough you are? If the answer is yes, then you need to be fully prepared and start training months before the race, depending on your physical condition.
If you’re preparing for a Triathlon, you have to be in great shape and perfect your swimming technique, as well as your cycling and running routines. Considering that the Triathlon is a multisport event, you will have to excel in each one of these areas. When it comes to training for an Ironman Triathlon, the same rules apply: you have to get fit, work on your technique and start training in time! The Ironman is considered one of the most difficult, one-day sporting events, so thorough preparation is essential.
Regardless of which one of the 2 races you are going to do, swimming is the first challenge. If you need someone to train with, a private swimming teacher is a great option. You will need all the motivation you can get. Check out our swim training plan for Triathletes and contact Adam for a successful collaboration!
Training for Cycling
The first and most important aspect to keep in mind is to get the right bike for the race. Triathlon bicycles are specially designed, with aerodynamics in the center. They have special handlebars, aerodynamic wheels, and other, unique components which make them suitable for the race. Some people may say that neither the Triathlon nor the Ironman is about the bike. Well, if you have some experience in this area and have raced with both a triathlon and a cheaper bike, let us know in the comment section below about your experience or advice!
Until then, you can find here an 8-week plan for beginners. Let’s sum up what it says:
Week 1: build confidence and comfort. Check the setup of your bike and test it.
Week 2: fix the issues that occurred; ride your bike and stay hydrated!
Week 3: improve your pedaling technique and include a session of cross-training.
Week 4: you’re halfway, so you can try a two-hour ride. Remember to stay hydrated and eat a little, but often.
Week 5: relax, recover, and continue cross-training at least once a week.
Week 6: start focusing on attacking hill climbs, while keeping a high cadence.
Week 7: concentrate on climbing again, push the pace carefully until you reach your maximum effort. Try doing 3 sets with a 5-minute break between each. Also, think about a bike service!
Week 8: you should be feeling fit and energized. Stay away from heavy cross-training. Plan your route for the race and enjoy the ride!
Tips & Tricks
One useful tip in order to make the distance go faster, is to measure it in kilometers, not miles. You’ll see how satisfying it is to tick away 180 km, and not just 112 miles.
Another important thing to consider is checking the course profile before you start competing. You should definitely know what is waiting for you out there, and tailor your training plan accordingly.
Also, after you finished, a shower can make you feel like a new human being, and your recovery will be much faster. Imagine that you’ve been subjected to water, sun, sweat, sunscreen, and who knows what else, all day long; but when you’re done and got home, get in the shower and you’ll see that you will get much better.
Again, we cannot emphasize this enough: starting to train weeks or months before the race is very important. Of course, this also depends on how fit you are or if you are used to cycling long distances.