Mountain Bike Triathlon Training

Triathlons traditionally are flat to include road bikes that tend to move fast. Some triathlons, however, are specifically designed for mountain biking on trails. You can ride your mountain bike in either type of triathlon, and you should train with that bike as much as possible before the race. Biking can often be the most neglected of the three triathlon sports during training.

  1. Triathlons

    • Triathlons are races of three sports. The overwhelming majority include swimming, biking and running. Sprint-length triathlons are usually a 12- to 14-mile bike ride, along with a 5/8-mile swim in open water and a 3.1-mile run. The longest is an iron distance triathlon, which is a 112-mile bike ride, a 2.4-mile swim and a 26.2-mile (marathon length) run. The course lengths for off-road triathlons vary, and can include different sports like kayaking.

    Mountain Bike Training

    • Traditional biking in a triathlon is on a road course, but many people still ride mountain bikes. To train for this, you need endurance. The best thing to do is ride. Do short interval sprints, both timed and specific distances. Go at your strongest speed for about 45 seconds, and then do 3 to 5 miles timed to improve your top speed on the bike. Mix these speed workouts with a 90-minute ride once a week.

    Off-Road Training

    • Some triathlons include off-road mountain biking portions instead of a road race. These will include more hill climbing, obstacles and agility. Start with the same type of speed intervals as in traditional training on flat surfaces for the first month. Then start riding up hills. Mix your short fast intervals with longer rides, and do these on consecutive days toward the end of your training to increase endurance.

    Group Rides

    • Group rides are effective for traditional and off-road triathlon bike training. When you're surrounded by a group of riders that are at or slightly above your skill level, you tend to work harder than you would alone. Try to schedule weekly group rides throughout your training season.

    Bike Trainer

    • A bike trainer is an important piece of equipment to keep you focused on your training for a triathlon. It is a machine that will hold your bike in place indoors, just like a stationary bike. This will allow you to ride at night and indoors in any weather, and will give you more riding time to help prepare your muscles and endurance for the race.