Indoor Cycling Training Tips for Triathletes

by Coach Lora Erickson, BlondeRunner.com — Indoor cycling is a great way to build endurance, power, and efficiency for triathlon cycling. Here are some key training tips to maximize your sessions:

1. Structure Your Workouts

   1. Endurance Rides (60-120 mins) – Build aerobic base with steady Zone 2 efforts.
   2. Threshold & Tempo (30-60 mins) – Ride at 80-90% FTP to improve sustained power.
   3. VO2 Max Intervals (20-45 mins) – Short, high-intensity intervals (e.g., 5 x 3 mins at 110-120% FTP) to boost power.
   4. Brick Sessions – Follow up a cycling session with a short run (10-20 mins) to simulate race conditions.

2. Use a Smart Trainer & Apps

   1. Platforms like Zwift, TrainerRoad, or Rouvy can keep workouts engaging and race-specific.
   2. ERG mode helps control intensity, while free ride mode improves pacing skills.

3. Focus on Cadence & Pedaling Efficiency

   1. Aim for 85-95 RPM for optimal efficiency.
   2. Include drills like single-leg pedaling and high-cadence efforts (100+ RPM) to refine technique.

4. Simulate Race Conditions

   1. Ride in your aero position if you race with aerobars.
   2. Train on hilly routes (virtual) to build strength for undulating courses.
   3. Dial in nutrition (hydration & fueling) as you would in a race.

5. Incorporate Strength & Mobility Work

   1. Core and leg strength exercises enhance stability and power.  Hip mobility and flexibility prevent stiffness from prolonged indoor riding.
   2. Use a foam roller regularly, and/or schedule massages.

6. Track & Analyze Your Data

   1. Monitor heart rate, power, and cadence for progress tracking.
   2. Use FTP tests every 4-6 weeks to adjust training zones.