It is a challenge a lot of triathletes face, building up enough mileage on their bike to prepare themselves. The trick to getting it right is to make sure your triathlon training plan has a consistent and slow build-up. You should also make sure you talk to your doctor to make sure you can handle any training.
Avoid pushing too hard
It is normal for athletes to want to push hard, you are naturally competitive after all. But in this part of your training, you need to build your mileage slowly so you are not hurting yourself, risking injury, and so that your body has the right recovery time so it is ready for the event. Do not push to do a 4-hour ride when you have only managed a 2-hour ride before. Build by adding 25 to 50 percent to your base ride over time every couple of weeks. You should also base it on how long you are in the saddle not on miles completed.
Include time for recovery adaptation
As mentioned having time to let your body adapt and recover is key and should be included in your triathlon training plans.
Go out an appropriate number of times
You do not have to be out there 6 or 7 days a week. If you are a beginner, just two or three times a week is enough to build effectively. Not every ride needs to be 4 hours long, you should have one long rise and the others shorter. On the shorter rides, you can do some technique learning or strength training.
Choose the right plan
The triathlon training plan you use should be created by an expert and designed personally for you in order for it to be more effective. If you have the goal of finishing the triathlon in 3 hours then you want to build to leg time of 21/2 to 3 hours so you have the endurance for the event. You would aim to achieve that by 4 to 6 weeks before the race. Right now you can just do one-hour rides, so how do you get to your goal? Here is a look at what each week might look like in this situation.
- Week one – two shorter rides and one ride of 11/2 hours
- Week two – three shorter rides at 1 hour
- Week three – two shorter rides and one ride of 2 hours
If you need time to recover you can repeat the second and third week again. If you are recovered you can continue to week four. Each time you add to the ride, you can decide whether you need time to recover or can continue the build. When you have a long ride you should avoid hard workouts the day before and after.
- Week four – two shorter rides and one ride of 11/2 hours
- Week five – two shorter rides and one ride of 2 hours
- Week six – two shorter rides and one ride of 11/2 hours
- Week seven – two shorter rides and one ride of 21/2 hours
- Week eight – two shorter rides and one ride of 2 hours
- Week nine – two shorter rides and one ride of 3 hours
Keep your body fueled and hydrated
Always make sure your triathlon training plans include eating and staying hydrated well for the days you ride whether it is a long or shorter ride.