Hi

I have been doing the Peoples Tri Series and want to improve my time on the bike, the event is 500m swim, 20k cycle and 5 km run.

Any advice re cycling training? I am an average cyclist.

Kim

Hi there Kim

What I think you need to do is break-down the 20km into 4-5 pieces...and do these sets at race pace or faster. Jack Lovelock used to train like this decades ago and it's still common practice today for many sports.

To start with you could do:

5 x 4km @ race pace (heart rate wise or speed). Try and pedal at around 95-100 rpm (pedal revolutions per minute - a cycle computer with a cadence function will be a great tool for you) and give yourself 5mins easy pedalling in between each of your efforts.

You should do this once a week until you think you can progress to:

4 or 5 x 5km @ race pace or slightly faster than race pace...and still give yourself 5mins rest in between (note the over distance?!)

There are no limits to this exercise…if you can easily achieve race speeds or Heart rates…you need to go to the next level, and then the next!

Your body will adapt to the applied stresses and these efforts won't be a foreign sensation on race day. I'd suggest in the later stages of these weekly sessions to try and swim first, and then without delay, start one of these sessions.

Also if you can train on the course or replicate the course...even better! 

Sometimes the simple plans are the best!

Enjoy