Focus on time in the saddle rather than speed, aiming for consistent 2 to 4-hour rides. This involves practicing race-paced efforts, maintaining a high cadence at moderate resistance, and perfecting your aerodynamic position.
Triathlon Cycling Training Plan Threshold Intervals for Endurance and Efficiency
During this period, the volume of riding increases while the intensity remains low. Equally important is structured recovery, which allows your body to adapt and grow stronger.
Efficiency is the byproduct of specificity; it ensures you use minimal energy to maintain a given speed, which is critical for preventing "jelly legs" on the run. The base phase typically lasts 4 to 6 weeks.
Triathlon Cycling Training Plan Threshold Intervals for Endurance and Efficiency
This creates the muscular and cardiovascular resilience needed to handle the brick session (swim-to-bike transition) without crashing. Rides should feel comfortable, allowing you to hold a conversation.
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