Triathlon Bike Workout Cheatsheet

There are a wide variety of cycling workouts you can incorporate into your triathlon training. If you’re a beginner, a few of these exercises, such as long rides, road races, and hill or power workouts, are not recommended until you get more skilled.



Short. These very short rides improve endurance and introduce the novice cyclist to prolonged time on the saddle. You may do this at a relatively simple pace, most ideally spinning.

From 5 miles (eight km), these rides gradually increase to ten to fifteen miles (sixteen to 24 km). A common issue among riders is saddle soreness, but with time the muscles in your buttocks would harden and also the pain will eventually go away.

Medium-distance rides. These rides are best for those training for an Olympic-distance race (40K cycling leg). They can range from 20 to 30 miles (32 to 48 km), and the intensity depends on the race goal.

Long rides. These rides are typically carried out at a slow, even, conversational pace. These range from 40 to around a hundred miles (64 to 160 km). The aim with long rides is mainly to increase stamina.

Time trials. Do these race simulation rides on a course with very few or no stops and at an intensity that is close to, or at, your desired race pace. Typically, they are half of what the actual race distance is.  These are good rides to allow you to track your improvement as a cyclist during the course of your training program.

Group rides. The intensity of these rides depends upon the group. Most group rides go twenty-five to forty miles (40 to 64 km). These rides can be killer workouts, great social gatherings, or a little bit of both.

Hill or power exercises. If by chance you live somewhere with a hilly terrain, hill climbing can help you develop both your strength and power, the two factors that will help you go faster.

Or you could also accomplish this with power workouts, that integrate sprinting intervals in the middle of a ride.  One caution: These workouts are regarded as speed work, and you must not try them without first completing base training.

* Recovery exercises. These exercises entail short rides at a low intensity, with lots of spinning. The distance could range from five to up to twenty miles (8 to 32 km). The aim of these exercises is to recover from a tough or long workout. Spinning during recovery exercises helps to loosen up legs and relieve soreness or fatigue.

Good luck!


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