How to Train for the Bike Portion of a Triathlon
Triathlon Bike Training Workouts
Correct training for the bike portion of a triathlon is highly dependent on the distance of the triathlon race you are preparing for. We have assembled five important workout types for triathlon bike training that should likely be part of your training. We have summarized them in detail below going from lowest to highest intensity: Aerobic , Tempo, Threshold, VO2max, Anaerobic.
Athletic Abilities are Sport Specific
In any sport, be it running, rowing, football or CrossFit, there are known specific physiological requirements in order to do well in the particular event. For example, whilst having a high deadlift number may be advantageous for CrossFit, it's unlikely to get you to the front of an IRONMAN® triathlon event. Likewise, whilst having a good aerobic capacity in cycling is beneficial for Full Distance Triathlon, this won't necessarily have you winning the local CrossFit competition.
When it comes to triathlon specifically, we can look at training and what is essential by understanding the critical determinant of success at an event. Moreover, these determinants change according to the distance of the triathlon event you have on your race calendar. However, before we get into the exact training types concerning cycling within the TRIQ app, let's first understand how we determine exercise intensity from a physiological perspective.
Training Intensity from a Physiological Perspective
In exercise physiology and training prescription, coaches and sports scientists mark differing intensities by two specific demarcations and physiological thresholds. These are the "Aerobic Threshold" and the more commonly known "Anaerobic Threshold". From these boundaries, we can begin to establish specific training intensities, and therefore training types by which we can target our training outcomes.
The Aerobic Threshold
The Aerobic Threshold—which, as mentioned, is often referred to as anything from the "first threshold" or "lactate threshold" to Lactate threshold 1 (LT1) or ventilatory threshold 1 (VT1) – defines the boundary between 'moderate' and 'heavy” exercise-intensity domains. Below this threshold, blood lactate concentrations are stable and essentially equal to baseline. In contrast, above this threshold, blood lactate concentration may stabilize, but will be above baseline. Exercising below the lactate threshold is 'conversational' —or in other words easy enough that it is possible to hold a conversation without undue effort simultaneously.
The Anaerobic Threshold
The Anaerobic Threshold refers to the intensity at which we transition from 'steady-state' to 'non-steady-state' metabolic responses to prolonged exercise. When we are in a metabolic steady state, exercising at a constant power or pace will produce stable responses. These include muscle and blood lactate concentrations, acid-base balance, phosphocreatine availability, and oxygen consumption (VO2) which will plateau and stabilize. When we are in a metabolic non-steady state, the exercise intensity is high enough that these responses can no longer stabilize. Accordingly, muscle and blood lactate concentrations progressively rise. We become increasingly acidic, and the volume of oxygen consumed (VO2) continues to increase, eventually to our maximum rate. Therefore, the "Anaerobic Threshold" defines the boundary between exercise intensities at which these steady-state and non-steady-state responses are observed. These can also be referred to as the boundary between heavy- and severe-intensity domains.
By understanding those mechanisms, we can define exercise intensity in accordance with these physiological boundaries; we can begin to attach "Training Types" to them. The boundaries and intensities are also associated with differing Triathlon distance race intensities. For example, a Full Distance IRONMAN® cycling section sits closer to the Aerobic Threshold. In contrast, the Olympic distance triathlon’s cycling intensity will sit closer to the Anaerobic Threshold. Figure 1 shows a typical blood lactate curve with aerobic and anaerobic threshold depicted. The five TRIQ cycling training types sit within the specific exercise intensity domains.
TRIQ Training Types and the Performance Thresholds
Figure 1: Depiction of the exponential relationship between training intensity and physiological strain. Aerobic and Anaerobic thresholds are shown with the respective training types.
The five cycling training types sorted by intensity and their positions in relation to these thresholds are:
- Aerobic: Below the Aerobic Threshold
- Tempo: Between Aerobic and Anaerobic Thresholds
- Threshold: At the Anaerobic Threshold
- VO2max: Above the Anaerobic Threshold
- Anaerobic: Far Above the Anaerobic Threshold
So, going back to the determinants of performance, training focus changes based on the distance of the triathlon event. For example, it's more advantageous to have a fast-paced and high-power output associated with the "aerobic threshold" over the Full Distance than for the Sprint distance. Conversely, it's more advantageous for the Sprint Distance to have fast pace and high speeds associated with the anaerobic threshold and VO2max intensity. Although all are important and must be trained, their relative importance in regard to the race performance changes.
The TRIQ Bike Workout Types Explained
At TRIQ we understand the determinants of performance on a particular race distance. In addition, we can also understand which training type has the most significant effects on an individual's fitness and subsequent race day performance. With that said, let's dive into the specific training types, see what each entail.
Workout Type - Aerobic
Basic endurance training forms the basis for triathlon training. Here, in addition to the stresses and strains, the whole thing is chosen in such a way that it could be described as an "all-day pace". This bread-and-butter training develops the cardiovascular system, the fat metabolism, provides the necessary orthopedic resilience and puts the necessary hours into the athlete's body.
Some example sessions include a short 60 min endurance ride on the indoor trainer or a longer 3 hours ride in the hills. The key here is to keep the intensity low and thereby attain the correct training adaptations.
Workout Type - Tempo
Tempo or also called Strength Endurance workouts involve building muscular endurance, or put more simply, your ability to generate high forces for long periods. In cycling, we train this through big gears at a slow cadence of less than 70 rpm, hilly rides or hill repetitions. Tempo sessions are an important variable for the development of competition-specific endurance and lead to structural changes at the muscular and mitochondrial level. Along with aerobic endurance, they represent the most important form of training.
Workout Type - Threshold
Threshold-based bike workouts focus on building your tolerance to workloads at and above the anaerobic threshold by increasing your capacity to buffer acid production. This workout should be guided by power and focuses on Zone 4. While stressful, it's great for generating adaptations relevant to acid-base balance and your ability to re-uptake and utilize lactate.
An example "Threshold" workout could include 10 x 3 min with 1 min recovery at 100% of FTP, or 4 x 8 min at 100% of threshold power with 4 minutes recovery. The main set of these sessions can vary from 20 to 60 minutes.
Workout Type - VO2max
VO2max workouts are intense with as much time as possible focused on anaerobic work. The priority is to maintain high power during the work intervals, using power rather than heart rate as your primary metric. This is highly stressful but great for improving your oxygen-carrying and therefore top-end aerobic capacity.
Workout Type - Anaerobic
The aim of anaerobic workouts is to develop basic speed and also anaerobic capacity. This means your power output during the intervals is much higher than the race pace power of any triathlon distance. This intensity is designed to improve either your neuromuscular coordination and mechanics or anaerobic capacity.
TRIQ Bike Training Types: Concluding Remarks
By now, hopefully, you understand that the TRIQ training types are very specific. By understanding athlete readiness based on prior training and the daily readiness check (coming soon), TRIQ can ensure that every training type and configuration is correct for you at that specific time. This carefully built intelligence ensures you get the most "bang for your buck" every time you train—without having to think about it. How time-efficient for the busy triathletes we are!
