When it comes to bike strength, it is the one area that new athletes are preparing for their first triathlon overlook the most in their training program. Most beginners are worried or even afraid of the hectic start of the swimming event and their lack of confidence around open water races. Other main concerns of athletes participating in their first multi-event challenge are if they would be able to complete the race and for this reason, they focus mostly on running to improve their fitness level.
When it comes to cycling, they usually a bit more relaxed thinking it could not be that hard, especially while less energy is used and all you need is to sit and pedal. The main thought amongst new contestants is that the organizers plans the event with cycling in the middle of swimming and running to provide athletes with a bit of rest. The huge error new participants make is that the cycling can really take it out of your legs should your technique lack, and then all your running preparations are jeopardized.
In Singapore getting cycling fit is a huge challenge with the limited roads and extremely heavy traffic and getting a long stretch of road to practice on is almost impossible. Cycling training usually needs to take place on a stationary bike, which allows endurance and speed training. For beginners, a cycling session is advised twice a week, and a solid training session should be about an hour.
How to Prepare for Training
Setting your stationery bike on heavy resistance is the most important secret in building up to top cycling strength. Strength is important to keep your legs fresh during cycling to ensure an easier run when you get to the last event in a triathlon. To start your training session on your stationery bike plan a warm-up of 10 minutes, followed by a 20-minute session in a high gear while working at the full pace and then a 10 minute period to cool down.
From the beginners training session, it is easier to build up to an hour session, which then should be part of your weekly sessions at least twice in a week since it builds leg strength plus considerably add to fitness and could help in both the swimming and the running events.
Obviously running also help in both the swimming and cycling event but getting your cycling technique perfect is what is needed to keep your legs in running condition and practicing to get on and off your bike is another huge time saver, especially if a change of clothing is necessary, which should display your race number on the back of your cycling shirt. Getting the number in place before the race is important as it saves plenty of time and makes the whole first experience less stressful. Your water bottle of at least 700ml could also be fitted on the bike beforehand to give you the much-needed dehydration for the cycling race and water points is available next to the road in the running event.