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How to prepare the cycling sector for a sprint and Olympic triathlon?

We explain the characteristics of each distance and tell you several training guidelines.

Do you want to participate in sprint or Olympic distance triathlons? We explain the characteristics of each distance and we tell you several guidelines for training.

Distance characteristics How do I know if I can participate?

Sprint Distance

In the sprint distance you will have to do 20Km in the cycling sector, depending on your level this can translate From 30 to 60 minutes.

To successfully face this segment, we recommend that you train until you get toGuantar at least an hour and a half on the bike at a pace that involves some fatigue. You can do this with two days of cycling training per week.

Olympic Distance

In the Olympic triathlon the cyclist segment consists of 40Km, this is approximately between 1 hour and 1 hour and 45 minutes, a very wide range that will depend on your level and the average pace you manage to maintain.

To face an Olympic distance triathlon we recommend follow a workout that allows you to spend more than two hours on the bike at a medium intensity pace with high intensity peaks. By doing 2 to 3 cycling training sessions a week you can achieve these goals.

Generally, in both distances it is allowed to roll to the wheel (drafting), although you can find some Olympic distance tests in which it is not allowed.

Cyclist sector in triathlon

Training guidelines

For both distances it is recommended that you include a weekly long run session.

In the case of distance sprint will involve between a hour and hour and media, while for distance olympic shall go from an hour and a half to two and a half hours. Remember that you always have to go progressively, both in the training time and in the difficulty of the proposed route.

In plain

Another one of the weekly sessions dedicate her to make changes of rhythm, just as we do fartlek in the foot race we can do it on the bike.

If you go on the road, you can use relatively flat circuits to make the changes of rhythm, and if you have to use a roller, it also modifies the rhythm every “x” minutes between two or three different intensities.

On slopes

When you do training for routes with slopes You can take advantage of these to do them with greater intensity choosing to stay seated in the saddle or doing a sprint on each climb getting up to apply the maximum possible force on your pedal stroke.

This type of session can last between 45 minutes and an hour and a half depending on whether you do it on a roller or on the road.

In a group

Some of the training sessions try to go out in a group, of course at a level similar to yours.

The distance and time you use in this training can be in the background while Priorities learn the technique of group shooting. Practice go to wheel, Do relays, keep the steady pace with the group, do not stay behind in turns or starts.

These situations will occur in competition and can catch you by surprise if you are not used to practicing them.

Train career after cycling

In addition, we recommend that you do do any of the race training after cycling periodically, for example every 2 weeks.

If we do it in a very constant way, the race training will always be affected by the fatigue of the bike, but doing it with some frequency your legs and your body experience the change of position and muscular demand that we need for the last segment and thus you It will help keep the rhythms in competition.

Remember that we give you indicative data on both speed and time spent on the segments. Depending on your level and previous experience, you may be closer to the lower or upper limit in terms of time spent, and exceed the average target speed. So it is always better to look for a qualified person to guide you in your training to achieve the stated objectives.

Laura García Cervantes

Laura García Cervantes
Laura García Cervantes

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