How to prepare the cycling sector for a medium and long distance triathlon

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Do you want to participate in medium or long distance triathlons? We are going to tell you the basic training guidelines that you should take into account to prepare for these distances.

Characteristics of distances

The triathlons of middle distance they have a cycling segment between 80 and 90 kilometers, while in the triathlons of long distance, the regulation of the Spanish Triathlon Federation, establishes a range of 100 to 200 kilometers for the cycling segment. Orientarte in number of hours that can assume you is very daring, but you can get an idea estimating your average pace maintained and considering the profile of the test.

The medium and long distance competitions do not allow the Drafting, which means that you must keep a distance of 12 meters with the front wheel of the cyclist who goes ahead or ahead, except in cases stipulated by the regulations.

Training guidelines

Your training plan for medium or long distance should have 3 or 4 sessions of cycling a week, according to your initial level and the proposed goal. The first sessions (preseason) can be very similar to those of short distance triathletes, but progressively increase their duration.

During the week and during the days of unforeseen weather, you can take advantage of the roller with sessions between 45 and 60 minutes, in which you alternate three types of training:

• Sharp rhythm changes with short series, that is, a duration between 2 and 8 minutes where you alternate the intensity and cadence of the pedaling.
• maintenance on target cadence for the competition. After heating 5 or 10 minutes, focus your training on maintaining the target rate for the test.
• Low cadence with greater resistance. We can simulate a profile with several climbs, give hardness to the pedalada and hold the cadence without standing up.

Weekends are used for training sessions long runs. These workouts begin in pre-season with an average duration of 90 minutes and progressively lengthen to 3 and even 4 hours. For long outings we recommend that you alternate this type of sessions:

• Group outings. They will allow you to take a greater pace and benefit from the drafting so they are a good option for weeks of heavy leg load.
• Outputs with long series. These series will be from 20 to 30 minutes, in which you will have to maintain the objective cadence for your competition by training in profiles with a similar height difference.
• Individual departures. As we have already mentioned, drafting is not allowed, which means that cycling will have you doing it without company. Get used to it by doing long trainings without a group.

Also note that the nutrition in cycling It is also very important to achieve the proposed objectives. Here you have detailed information on how to improve your sports performance thanks to a proper diet.

La Aero or trailer position on the bicycle you must also train it. During the first long outings practice the position progressing in terms of the time you keep it. It supposes to have a musculature of core and back well worked, reason why do not forget the gymnasium.

Remember that after the bike you run, so you should include some career training after cycling. Start by adding only 10 jogging minutes after a long cycling outing and progress until, on occasion, perform a workout that covers around the 50% of the target distance.

The basic guidelines you already have, now leave the target well in advance and prepare to face it with well-planned training by a professional in the field.

 

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer