Shownotes

Cycling introduction

02:03 -

• The bike leg constitutes the largest portion of almost all standard triathlon races, whether sprint, Olympic, half, or full distance. Typically, cycling accounts for around 50 % of the total race time, which makes improving bike fitness and performance a crucial part of success at any distance.
• This focus is not only important for the bike segment itself but also for the run that follows. Starting the run too fatigued from the bike will limit performance, regardless of one’s usual running strength. Enhancing cycling fitness, therefore, helps me ride faster and more efficiently while also improving my ability to run well off the bike.
• Bike training is also one of the most effective ways to build overall aerobic fitness. The aerobic base developed on the bike transfers well to running and, to a lesser extent, to swimming.
• Compared to running, cycling carries a significantly lower risk of overuse injuries, making it a safer and more sustainable method for developing endurance. This is one reason why triathletes rely heavily on the bike as a tool to improve both triathlon performance and aerobic capacity.
• Spending many hours on the bike during training and racing also requires me to develop strong bike-handling skills. It’s essential to become a safe and confident cyclist capable of navigating traffic, riding in groups, and handling unexpected situations to reduce the risk of accidents.
• These handling skills not only improve safety but can also translate directly into faster race-day performances. For these reasons, I focus on both fitness development and technical skills on the bike, recognizing their combined importance in triathlon success.

Skills and bike handling

04:31 -

• Some cycling skills are relevant even for a first triathlon, while others become more important as I gain experience and progress in the sport.
• Among the most essential early skills is the ability to drink from a water bottle and consume nutrition while riding without stopping or dismounting. This is something many beginners overlook or struggle with initially, but it becomes critical depending on race duration and weather conditions.
• For shorter events like sprint-distance races, where the bike leg might last around 90 minutes, fueling on the bike may not be necessary. However, for Olympic-distance races that can last two to four hours, staying hydrated and taking in energy while riding becomes essential. Being able to do this smoothly without losing speed or momentum is a skill worth practicing from the very beginning.
• Another key skill is becoming comfortable riding close to other cyclists. Triathlon races often involve large groups, and being able to stay relaxed when others are riding around or passing me is important for safety and confidence. Practicing riding near others before race day helps me feel more prepared and composed during the event.
• As I progress and start focusing more on performance — especially if I transition from a basic commuter bike to a road or triathlon bike — additional skills become increasingly relevant. One of the first is learning to clip in and out of clipless pedals, which requires some deliberate practice but quickly becomes second nature once mastered. Beyond that, more advanced handling skills like safe and efficient cornering, effective braking, and controlled descending are developed over time through consistent riding and can also be improved with specific practice sessions.
• Riding in different weather conditions is another aspect that improves with experience. Learning how to handle wet roads or strong winds is essential for safety and confidence, and frequent exposure to such conditions builds these skills naturally. Similarly, understanding how to ride efficiently across various terrains and course profiles allows me to maintain speed without necessarily increasing power output.
• Cadence control is another valuable skill. When descending at high speeds, I often need to pedal at higher cadences to continue applying power, while climbing requires producing power at lower cadences without accumulating excessive fatigue.
• Practicing riding at different cadences helps me manage effort more effectively, especially in longer races, and even switching cadence mid-ride can sometimes reduce fatigue and provide a “second wind.”
• Practicing these skills in a safe, controlled environment is essential. Quiet residential streets, bike paths, or empty parking lots are ideal for working on hydration, nutrition, and clipping in and out.
• To build confidence riding near others, I start with one cycling partner and gradually progress to small groups before participating in larger group rides. Cornering and descending skills can be developed through targeted drills, such as setting up cones in a parking lot or repeating descents on a local hill.
• Most of these skills develop naturally through regular riding, but certain ones — such as drinking while riding — are common challenges for beginners.
• The most effective approach is to identify the skills I find difficult and dedicate focused practice sessions to improving them. With consistent effort, these abilities become second nature, making me a more skilled, confident, and efficient cyclist in training and on race day.

Bike fitness

12:20 -

• When building bike fitness as a beginner, it’s essential to base everything on a few core training principles. The first is consistency over perfection. Progress doesn’t come from one perfect session but from showing up and training regularly over time.
• The second is that most of your training should be easy, with only a smaller portion being hard. Finally, remember the fundamental formula: stimulus plus recovery equals adaptation. Training provides the stimulus your body needs to get stronger, but without adequate recovery, you won’t adapt and improve. Both elements must be present and balanced.
• Cycling, more than the other two triathlon disciplines, is primarily a physiological sport. While swimming relies heavily on technique, cycling performance depends largely on metabolic fitness.
• Because cycling is not weight-bearing, it also carries a much lower risk of overuse injuries compared to running, which means I can safely build volume and endurance without putting excessive stress on my body.
• Another advantage is the strong crossover effect from cycling to running, especially for beginners. The farther I am from my genetic potential, the more cycling will improve my general aerobic fitness and even my running performance.
• As I become more experienced and approach my potential, training becomes more sport-specific — to run better, I need to run; to bike better, I need to bike — but in the early stages, cycling offers excellent transfer.
• When it comes to building bike fitness, I like to think of three main “levers” that determine the training stimulus: frequency, duration, and intensity. For most beginners, this is the order in which they should be prioritized. I start by increasing frequency — getting on the bike several times a week. Once that habit is in place, I extend the duration of at least one ride per week to include a longer session. Only after establishing these two do I focus more on intensity.
• That said, if I come to triathlon with a background in another sport — whether endurance-based like running or skill-based like football or CrossFit — I don’t have to follow this order rigidly.
• I can work on all three levers in parallel. Still, the principle remains: early on, frequency is more important than duration, and duration is more important than intensity. Total weekly volume matters more than how long any single ride is.
• At the start, all of my riding can and should be done at a comfortable, steady pace. I don’t need to include intense sessions immediately. My goal should be to build a regular weekly routine and establish consistency.
• Once that is in place, I can begin to add intensity — but even then, the majority of my training should remain easy. Easy endurance riding should feel like a 3 or 4 out of 10 on a perceived exertion scale, something I could sustain far longer than the planned ride.
• I should be able to hold a conversation while riding. If I use heart rate, I aim for roughly 65–75% of my maximum cycling heart rate, though this isn’t necessary for most beginners.
• When I do include harder sessions, I don’t need a complicated program. Two types of interval workouts are more than enough: threshold intervals and VO₂max intervals.
• For threshold training, a good session is 8 × 4 minutes at an effort level of 6–7 out of 10, with 2 minutes of easy riding between efforts. This should total about 30 minutes of sustained work. The effort should feel “comfortably uncomfortable” — hard but sustainable. A common mistake is going too hard and turning it into an all-out effort. Staying controlled is key.
• For VO₂max work, a simple structure is 8 × 2 minutes with 2 minutes of recovery between intervals. This is a 1:1 work-to-rest ratio, and the effort should feel like 8 to 9 out of 10 — very hard but still controlled. Each interval should be performed at roughly the same effort and intensity, without fading as the session progresses.
• A practical way to gauge this is by doing hill repeats: if I start from the same point each time, I should reach the same point on the hill in every interval, from the first to the last.
• It’s important to finish both types of sessions feeling like I could complete one or two more intervals if needed. They should not feel like all-out efforts. I typically alternate between threshold and VO₂max workouts, doing one of them per week.
• The rest of my training should consist of easy endurance rides at a 3–4 RPE, with one of those rides being slightly longer each week. This simple structure — frequent, mostly easy rides, one weekly hard session, and a focus on building duration — is one of the most effective ways to build strong bike fitness as a beginner and lay the foundation for long-term improvement.

Bike training common mistakes

22:10 -

• When it comes to building bike fitness, beginners often fall into a few common traps that can slow down progress or even lead to setbacks. Being aware of these mistakes from the start will help you train smarter and improve more efficiently.
• The first mistake I see all the time is riding your endurance sessions too hard. These rides should feel comfortable, controlled, and enjoyable. You should finish them feeling like you could keep going if you had to — not exhausted or completely drained.
• It’s normal to feel some fatigue on longer rides, but it should be a manageable kind of tiredness, not the deep fatigue that makes recovery difficult. If you consistently push too hard on your easy rides, you’ll compromise your ability to recover and limit the quality of your harder sessions.
• Another very common mistake is focusing too much on intensity while neglecting volume. The reality is that most of your improvements in cycling will come from accumulating volume — the total amount of time you spend riding. Intensity has its place, and it’s a valuable addition to your training, but it’s not a substitute for volume.
• Think of intensity as the icing on the cake — important, but only effective when the cake (your aerobic base) is already there. On the other hand, doing no intensity at all is also a mistake. If you only ride easy all the time, you’ll miss out on key adaptations that harder efforts provide. The key is balance: the majority of your training should be easy endurance work, supported by regular but limited doses of intensity.
• Pacing is another area where beginners often struggle. It’s very common to start intervals or endurance rides too hard and then fade as the session goes on. This not only makes training less effective but also increases fatigue unnecessarily.
• A much better approach is to start easier than you think you need to — for example, at a 3 out of 10 effort — and, if you feel good, gradually increase your effort toward the end, finishing around a 4 out of 10. Learning to pace your rides properly is one of the most valuable skills you can develop early on, and it will pay dividends throughout your triathlon journey.
• Finally, be careful not to increase your training volume too quickly. While volume is one of the most powerful drivers of cycling performance, your body needs time to adapt to higher training loads. Jumping from very little training to a large amount too soon is a recipe for fatigue, stagnation, and even overtraining.
• Remember the fundamental formula: stimulus plus recovery equals adaptation. If the stimulus (your training) is too large for your current fitness level, the recovery required might be more than you can realistically manage. That means you won’t adapt — and might even go backwards. Instead, aim for gradual, consistent increases in volume over time so your body has a chance to adapt properly and continue improving.
• To sum it all up, bike training doesn’t need to be overly complicated. Focus on consistency first. Ride often, include one longer ride each week, and add intensity in a measured, purposeful way.
• Execute your hard sessions well but don’t overdo them, and remember that the bulk of your improvements will come from steady endurance riding. If you can avoid these common mistakes, you’ll set yourself up for long-term success on the bike and in triathlon as a whole.

Bike equipment

25:56 -

• Since cycling is such an equipment-heavy discipline, it’s worth reviewing what you really need — and what’s simply nice to have — especially if you’re just starting out in triathlon.
• If you’re a complete beginner, the most important thing is simply to have a bike that fits you and is in good working condition. You don’t need a road bike, and you definitely don’t need a triathlon bike for your first race. Many athletes complete their first few events on a commuter bike, a mountain bike, or any bike they already own.
• This approach lets you see if you enjoy triathlon before investing in more specialized equipment. Once you know you want to continue, the natural next step is to invest in a road bike. It’s the best first upgrade because it’s more versatile than a triathlon bike, still very effective for racing, and far more enjoyable for training.
• There are, however, a few essential items you should have from the start. A helmet is non-negotiable — it’s mandatory in races and absolutely crucial for safety. You should also carry a basic repair kit, usually stored in a small saddle bag.
• This kit should include spare inner tubes, tire levers, and either a small pump or a CO₂ inflator so you can fix a puncture if it happens mid-ride. A water bottle and bottle cage are also essential so you can stay hydrated during training and racing. Finally, I strongly recommend investing in a pair of padded cycling shorts. They’re not expensive and make a significant difference in comfort, especially on longer rides.
• Beyond these must-haves, there are several pieces of equipment that, while not essential from the beginning, are very useful as you progress. As I mentioned, upgrading to a road bike is one of the best steps you can take — not only will it make you faster and more efficient, but it also makes riding much more enjoyable than training on a heavier commuter bike.
• Along with that, clipless pedals and cycling shoes are a worthwhile upgrade. These allow you to lock your shoes into the pedals, improving power transfer and making pedaling feel smoother and more efficient.
• It’s difficult to explain the difference until you try it, but once you do, it feels like a natural extension of your pedal stroke. This upgrade usually makes sense around the same time you get your first road bike
• A cycling jersey is another useful addition because the back pockets allow you to carry tools, nutrition, and other essentials conveniently. A bike computer and heart rate monitor can also be valuable, especially if you’re interested in structured training or tracking your progress.
• A basic bike computer will show you speed, distance, and time, and if paired with a heart rate monitor, you can also see your heart rate in real time. These tools are by no means essential at the beginning, but they become increasingly useful as you get more serious about training.
• One final piece of equipment that’s worth considering, particularly if you live in a city with heavy traffic or in a region with harsh weather, is an indoor bike trainer. These trainers allow you to use your own bike indoors, making it possible to train consistently and with structure even when riding outside isn’t practical.
• Modern indoor training setups are far more engaging than they used to be, with virtual riding platforms that make indoor sessions motivating and enjoyable. It’s not quite the same as riding outside, but it’s an excellent solution if outdoor training is difficult or limited.

Things you do not need

31:14 -

• When it comes to more advanced cycling equipment, my advice is not to rush into buying everything at once. Start simple and build up as your goals and experience evolve.
• For most beginners, a road bike is the best first investment. I believe every triathlete should own a road bike before getting a time trial bike because of its versatility.
• A road bike is ideal for training, group rides, and racing in the early stages, and it allows you to develop your cycling skills and fitness without overcomplicating things. Once you know that triathlon is something you truly enjoy, and once cycling becomes a part of the sport you love rather than just a discipline you complete, then it might make sense to consider a time trial bike.
• That step usually comes when your goals shift from simply finishing races and enjoying the experience to actively chasing personal bests and higher positions. When speed becomes a key focus and every second matters, that’s the right time to think about investing in a time trial bike.
• Other aerodynamic upgrades, such as race wheels or an aero helmet, fall into the same category. They are best considered later, after you have a time trial bike and when you’re focused on performance gains rather than just completing events. These upgrades can make a difference, but they are not necessary early on and won’t deliver their full potential until your position and overall setup are optimized.
• A power meter is another tool that can be valuable, but it’s not essential for beginners. Some power meters are becoming more affordable now, such as the Favero Assioma single-sided model, which offers excellent quality at a reasonable price. Even so, I recommend starting with simpler tools first.
• A heart rate monitor and a basic bike computer that shows your speed are the first metrics you should learn to use in both training and racing. Once you’re comfortable training with those and you want to refine your approach, adding a power meter can be a great next step.
• In the end, the key takeaway is to start with what you already have and upgrade gradually as your commitment and goals evolve.
• Build a strong foundation first — with a reliable road bike, basic metrics, and consistent training — and only then start layering on more advanced equipment when it will truly make a difference.

Safety considerations

34:07 -

• When riding on the road, safety must always come first. There are a few essential principles to keep in mind to reduce risks and make every ride as safe as possible.
• First, always obey traffic laws. This might sound obvious, but it’s easy to forget when you’re focused on training. Following the rules of the road not only keeps you safe but also makes your behavior more predictable to drivers, which is key for avoiding dangerous situations. Along the same lines, ride predictably yourself. Avoid sudden swerves, abrupt stops, or unpredictable movements that could confuse drivers or other cyclists around you.
• Visibility is another critical factor. Use bike lights, even during the day, and wear brightly colored clothing. Drivers are far more likely to notice you when you stand out against the background, especially if they’re distracted. Choosing bright or fluorescent gear can make a real difference in how early you’re seen on the road.
• At the same time, always expect the unexpected. Even if you ride predictably, assume that others — especially drivers — may not. Cars are the biggest risk to cyclists, and drivers sometimes make irrational or unpredictable decisions.
• Ride defensively, anticipate potential hazards, and avoid putting yourself into dangerous situations whenever possible. While it’s impossible to eliminate all risk, you can significantly reduce it by staying alert, thinking ahead, and making safety a priority in every decision you make on the road.
• If you want to explore this topic further, there’s a particularly valuable conversation I had with Raechel Maney, director of Bike Law, an organization that focuses on incidents involving cyclists and drivers. That was episode 436 of the podcast, and it’s worth listening to for more detailed insights into how to stay safe on the road.

Bike maintenance

36:03 -

• Basic bike maintenance is an essential part of cycling, and taking care of a few simple tasks can make your riding safer, smoother, and more enjoyable while also preventing bigger problems later on.
• One of the most important maintenance habits is keeping your tires properly inflated. The ideal tire pressure depends on factors like your weight and tire width, and while the maximum pressure is printed on the tire itself, the optimal pressure is usually well below that number.
• A good way to find an accurate target is by using an online tire pressure calculator — the Silca calculator is a popular option, though it’s designed with performance in mind and might suggest slightly higher pressures than you’d want as a beginner.
• If you prefer a simpler approach, you can use the “thumb test”: press your thumb into the tire. It should give slightly but not too much. If it feels too soft and compresses easily, add more air. If it’s rock hard and doesn’t budge at all, it’s probably overinflated.
• Keeping your bike clean is another fundamental part of maintenance. Wipe down the frame regularly with a damp cloth to remove dirt and grime. You can also use specific cleaning products for a more thorough job, but even a simple wipe-down goes a long way.
• The chain and drivetrain require more attention. Start by applying a degreaser and scrubbing with brushes or a chain cleaning device to remove built-up dirt and old lubricant. Once the drivetrain is dry, apply a fresh layer of lubricant.
• Be careful not to over-lubricate — this is a common mistake, especially among beginners. Too much lubricant attracts dust and debris, which accelerates wear. If you apply too much, wipe off the excess with a clean cloth.
• Another essential habit is to always carry a basic repair kit and know how to use it. Being able to fix a flat tire is an important skill every cyclist should have. It’s worth practicing this at home first so that when a puncture happens during a ride — which it inevitably will — you’ll be confident and prepared to handle it.
• The repair kit should include spare tubes, tire levers, and either a small pump or a CO₂ inflator. Mastering this simple skill can make the difference between a small inconvenience and a stressful situation on the road.
• Lastly, if you’re unsure about specific products or routines, visit your local bike shop and ask for advice. They can recommend suitable cleaning products, demonstrate how to use them, and help you establish a simple maintenance routine.
• These small habits — proper tire pressure, regular cleaning, correct lubrication, and carrying a repair kit — go a long way in keeping your bike in good condition and your rides trouble-free.

Takeaways

39:42 -

• As we come to the end of this topic, it’s worth highlighting the key takeaways about cycling for triathlon.
• First and foremost, remember that cycling is the longest part of a triathlon and has a direct impact on your overall performance — not just on the bike, but especially on the run that follows. How well you manage your bike leg will significantly influence how well you can perform in the final part of the race.
• Safety is always a priority, both in training and on race day. That means developing good bike handling skills, maintaining your equipment properly, and learning how to share the road safely with both other cyclists and drivers.
• A well-maintained bike and safe, predictable riding habits go a long way toward preventing accidents and ensuring consistent training. When it comes to equipment, you don’t need much to get started.
• Use what you already have and build your setup gradually as you become more invested in the sport. At first, the goal is simply to make the experience more enjoyable; later, as your ambitions grow, you can focus on performance upgrades and marginal gains.
• For bike handling, two skills stand out as essential for beginners: drinking and eating while riding, and clipping in and out of clipless pedals. These two are worth practicing deliberately early on.
• Other skills, like cornering, braking, and riding in various weather conditions, tend to develop naturally as you spend more time on the bike, though they too can be refined with targeted practice.
• From a training perspective, volume is the primary driver of cycling fitness. Progress gradually by first increasing how often you ride, then the duration of those rides, and finally the intensity. If you already have an athletic background — particularly in endurance sports — you might develop all three elements in parallel.
• But the general rule remains: keep most of your training easy and add structured, purposeful intensity sessions as you go. This balanced approach will help you build a strong aerobic base without overloading your body too soon.
• Finally, perhaps the most important advice of all is to learn to love riding your bike. This passion will sustain your motivation and make training feel less like a chore and more like something you genuinely enjoy. For some, that might mean exploring quiet country roads.
• For others, it could be diving deep into the technical side of cycling, experimenting with gear, or enjoying the social aspect of group rides. Whatever form it takes, loving the process will make it much easier to ride often, ride longer, and reap the full benefits — not just for your bike fitness but for your run performance and your overall triathlon results.
• And if you eventually decide to tackle longer races like 70.3 or Ironman events, that love of cycling will make the training process far more enjoyable and rewarding.

LINKS AND RESOURCES

• Rachael Maney, National Director of Bike Law | EP#436
• Bike maintenance 101 and become your own mechanic with Jimmy Seear | EP#115
• All bike-related episodes on That Triathlon Show