In the third of a series of blog articles with 50 of the best triathlon tips we are dedicating this weeks blog to help you as we all enter the chunky phase of the training calendar.  In readiness for racing and putting down some PB’s.  We will cover more tips from the cycling leg for our article this week.  Check out Part One of our Triathlon Training Tips where we cover swim training tips here and check our Part Two of our Triathlon Training Tips here where we started the story on tips for your cycling training.


27 – If you have access to a gym, maybe on a work trip with a well furnished hotel gym then hunt down the use of a Watt bike or equivalent piece of quality kit.  A power meter would be the choice if money were no object but we can’t all afford to throw money at our hobby so getting a brief pop at a Watt bike type machine might just help.  The reasoning being to help you assess the balance of your power between your legs.  Most of us have a dominant leg and using something to measure this will help you surface this and as a result when out on your bike or pounding out the hours on a turbo trainer you can tune your efforts to equal this out and give you a more even spread of power between each leg.


Garmin Heart rate monitor

Garmin watch

28 – Build up your endurance for distance races by spending time firmly on your base level of RPE (relative perceived effort).  Base training involves plenty of hours of steady, moderate cycling to develop endurance needed for a triathlon. If you have a heart rate monitor this means keeping your heart rate between 60-70% and if you aren’t lucky enough to have one yet then base the RPE based on your breathing, you should be able to talk while cycling at this rate.  Unfortunately base training means four or five days a week so your body learns to burn fat efficiently, this results in saving carbohydrate fuel for more intense exercise. If you can manage the time ideally you would be looking for at least two hours per session, but we recognise this is a huge investment in time so your target could be as straight forward as riding until you feel tired.


29 – Introduce lactate threshold sessions into your cycling.  Ok.  What the hell is lactate threshold training?  Can I order that at Caffe Nero along with my latte?  Not exactly.  Lactate threshold means the highest level of activity you can maintain for 60 minutes without an explosion of lactic acid in your legs.  The higher that you can push this threshold the theory goes the faster that you will be able to go come race day.  This is something to consider as you enter the final phase of your training ahead of a race.  The ideal conditions to seek out really mean heading to the turbo trainer as this allows you to control the exact environment in a gear that allows the right level of effort at the right cadence (around 90rpm).  Start out with reps of 5 mins threshold and then 5 mins recovery gradually over time increasing the threshold and reducing recovery.


Bangsaen 70.3 Triathlon

Bangsaen 70.3 Triathlon

30 – Get comfortable on your bike and make sure it is set up right.  Triathlon’s range in distance and anyone considering an ironman distance should seriously consider the fit of their bike.  There is little point in spending thousands on your dream bike only to have it set up poorly robbing you of speed and of equal importance comfort.  Coming off the bike and onto the run if you have been in an uncomfortable position on the bike you have damaged your run performance.  Now we may not all be able to afford a Retul bike fit but that doesn’t stop us getting more comfortable on our bike.  If you are a member of a cycling club then there are likely some experience riders who have good knowledge of how to get you into a good position this side of spending hundreds of pounds more.


31 – The bike needs time and a lot of commitment of precious personal time that can be hard to fit into our busy lives.  To help juggle all things create a plan for how you will fit your cycling sessions into your week.  It doesn’t need be overly scientific or complex but outline duration and objective of each session within a week so you have a framework and as a result more likely to maintain your plan rather than relying on your daily motivation to be sufficient.


32 – If you can get to know the course you will be racing on.  Travel to the area and get a copy of the race circuit.  There are 2 key reasons why this can be hugely beneficial, firstly, that it can be crucial to a safe ride.  Knowing a road means you can anticipate difficult corners better and poor quality road surfaces all of which can put you at risk while racing where you are riding in a group and striving for more aerodynamic form.  Second reason for this being worthwhile is from a speed perspective where you can get a feel for how quick you can tackle a descent or how quick you can approach a corner where you do not have full visibility.


33 – Look after your body.  Time for a warm down to let your muscles ease off from a high intensity ride will accelerate the recovery time and ability to train.  We all struggle with time for this but do it where you can.  What you can also do that may be easier to slot into the schedule is find a local sport physio who can give you a deep tissue massage and ease off any muscles that have tightened up and at risk of damage impacting your ability to train.


Brick Triathlon Training

Brick Triathlon Training

34 – Build in “brick” sessions.  For those long in the tooth of triathlon the concept of brick sessions will be familiar.  The term “brick” refers to building together different disciplines.  The two main examples being swim-into-run and then cycle-into-running.  The purpose of this type of training is that it prepares your body for the experience of shifting between disciplines which gives you increased confidence on race day where you can anticipate how your body will feel as you transition.  It is common for the body to feel jaded as you start the bike or start the run with legs like jelly but 5-10 mins into the phase your body will adjust and feel more at ease.  Make time for this and train for success with race replicating training sessions.


35 – We all know we should do it and all avoid it.  Transition times count too.  Recently one of our brand ambassadors completed in his first half iron distance race and posted times that were frankly out of this world. All except his transition times which for T1 were approaching the ten minute marker.  The ability to change from your wetsuit to your bike kit and  equally from your bike kit to run is important.  So, you may look daft in your garden rushing to strip off your wetsuit but like all things practice makes perfect and will result in incremental gains all of which may make the difference between a PB or not.

That’s the end of part three.  Check out the final part in our series of our Top 50 triathlon training tips!

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Billy Ferguson

Having founded Trivelo in 2015 after many years competing in triathlon Billy continues to enjoy training and triathlon. Founder Billy is strongest in the water but continues to try and convince his body that he is an ultra runner.


Shelli Goldfinch · 14/05/2020 at 11:10 am

What’s Happening i am new to triathlon, I stumbled upon this I’ve discovered. I found it really useful and it has helped me out loads getting ready for races.

Rachel Woodall · 11/04/2020 at 6:47 pm

Hi there, I enjoy reading all of your posts. I wanted to write a little comment to support you.

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Avery Carozza · 13/10/2019 at 8:37 pm

I’m having a look forward in your next post.

Noel Adaulton · 13/10/2019 at 3:44 pm

Useful set of tips. More on nutrition would be great.

Rennie Sander · 04/10/2019 at 1:45 am

How can i subscribe for your blog? I looked around site briefly but couldn’t spot anywhere to subscribe.

    admin · 04/10/2019 at 1:59 pm

    We have a Subscribe to our newsletter email capture on our site. Just pop in your email address and join over 12,000 other wonderful triathletes.

Mark Southard · 30/09/2019 at 8:16 pm

I think that what you said made a ton of sense. Needs a better title though. Triathlon training tips is a bit dull and doesn’t really leap out of the page. Adding a video could make a real difference too and give it more of a podcast flavour. I’d rather consume this kind of content via a video than read it all!

Just saying…

    admin · 01/10/2019 at 9:22 am

    Great points and will definitely try! On the video content we are working on that right now and beginning to build out our YouTube channel. Coming soon!!!

Iydia Eager · 19/09/2019 at 12:01 am

Useful set of tips. Do you have a YouTube channel as something like this would be great to see in a video format.

Ian Frye · 04/09/2019 at 4:10 pm

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Lovie Covington · 31/08/2019 at 1:54 am

Having struggled on the bike in my triathlon training found this pretty useful. Keen to see what you have to share on running training.

Herbie McCrae · 29/08/2019 at 10:13 am

Brilliant article with some genuinely usable tips. Thanks for sharing.

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First time visitor to the website. Great set of triathlon tips and look forward to checking out other pages.

Jeanett Brifman · 25/08/2019 at 2:36 am

Hey great blog on triathlons! Does running a blog take a great deal of work?

I’ve very little expertise in coding but I was hoping to start my own blog soon. Anyway, if you have any recommendations or techniques for new blog owners please share.
I know this is off subject nevertheless I just had to ask.


    admin · 25/08/2019 at 7:40 am

    We use wordpress as a platform that is pretty user friendly and would recommend. Contact us using our form as we will connect and sure we can help more.

Sylvia Whiddon · 20/08/2019 at 5:24 pm

Another great set of tips for triathletes but winder if you could include more on nuteition as an area that often gets overlooked.

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Dean Midgett · 09/08/2019 at 9:18 am

Hi there just wanted to give you a quick heads up. The text in your article seem to be running off the screen in Chrome. I’m not sure if this is a formatting issue or something to do with web browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the problem fixed soon. Kudos

    admin · 09/08/2019 at 2:57 pm

    Sorry about that. Older versions of IE sometimes have issues but Chrome normally bomb proof. We will take a look. Sorry again.

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Adele Meeker · 31/07/2019 at 5:47 am

Spot on with this set of tips. Love it. I reckon your blog should be getting more following in the triathlon community. I’ll be back again to see more training tips, thanks for the help!

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    admin · 27/06/2019 at 12:13 pm

    We have contact information in our about our blog page but we will indeed add a contact us form too!

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    admin · 15/06/2019 at 1:32 pm

    Thanks for the lovely comments. We are always looking for guest bloggers so if you fancy a first try we would welcome you. Happy to share tips and advice as well for your own site!

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    admin · 13/06/2019 at 8:13 am

    Thanks for your comments and hope you enjoy our content. If interested in doing some guest blogging for us please let us know. Always looking for good bloggers! Equally we do guest blogging so could look at this with your site!

Triathlon Training Tips & Hacks Part Two - Trivelo Triathlon Blog · 23/07/2019 at 3:45 pm

[…] That’s the end of part two.  Check out part three of our top 50 triathlon training tips & hacks! […]

Triathlon Training Tips & Hacks Part Four - Trivelo Triathlon Blog · 22/07/2019 at 9:30 am

[…] Training Tips where we cover swim training tips here and check our Parts Two & Three of our Triathlon Training. Enclosed are our Triathlon Training Tips Part […]

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