Cycling Triathlon Training

Triathlon cycling training

We run weekly cycling sessions throughout the year These rides take place every Saturday or Sunday morning; we usually aim to leave the park at 8.30, though this does sometimes vary depending on who’s leading the session and the route we’re taking.

The structure of our rides alternates from week to week. We run one or two speed and interval sessions per month, which include hill and strength work and regular time trials. In the other weeks we go for longer group rides out into the Surrey hills. These rides are mapped and we usually cover 40-100k, though this will vary depending on the weather, time of year and numbers – but obviously we’ll let you know by email so there are no major surprises on the day!

As well as being a great way to get to know other members, these sessions are ideal for keeping up your tri fitness and motivation: the mixture of speed and aerobic activity will ensure that you are race fit for the summer, whatever your current ability level.

Brick sessions

We also run brick sessions once or twice a month. Paul Mill, our experienced cycling coach, leads one training session each month at Crystal Palace National Sports Centre. These sessions require a turbo trainer – we usually have a couple of spares which people can borrow – and normally run for 2-3 hours.

If you’re new to triathlon, a word of warning: these sessions are pretty tough, but they’re an essential part of triathlon training and everyone notices how much their tri times improve because of them. Brick training is a mixed run and bike session, starting with timed intervals on the bike and followed by race paced runs on the track, though you also get the chance to work on your transitions. All levels of ability are welcome to attend and the sessions’ structure means that everyone will get a decent workout.

Crystal Palace National Sports Centre

Things to bring

Bike – I know it seems obvious, but please do check your bike regularly and make sure it’s still roadworthy. We are obviously happy to help with punctures and other minor stuff while out on the road, but it’s your responsibility to ensure you are as safe as you can be. We recommend you get your bike serviced properly every 6-9 months, depending on how much you use it.

Tools and spares – Please bring the following equipment with you on the ride

  • 1 or 2 spare inner tubes
  • Tyre levers
  • Pump

Food and drink – This is a must. We sometimes schedule pit stops on longer rides, but we aim to keep going as much as possible so everyone stays warm. At a minimum, you should bring

  • 1 or 2 750ml bottles of water or energy drink
  • An energy bar or other small snack

Extras – Please bring a mobile phone and some money to use in case of emergency. We will ensure that everyone stays together on the ride, but sometimes the dreaded bonk gets you and then a train will be the only way home…

Things to wear

Helmet – This is compulsory. We appreciate it’s not legally required, but as part of our club conduct we ask everyone to wear a helmet on all group rides.

Clothing – Please be sensible and always assume the worst. :) Being cold and wet half way through a 3 hour cycle is not fun, no matter how much you love your bike… Sound winter wardrobe investments include

  • Short or long cycling bib shorts
  • One or more cycling tops
  • Gloves
  • A hat or ear warmers for underneath your helmet
  • Waterproof or windproof jacket
  • Shoe covers
  • Arm and leg warmers
  • Base layers
  • Base level