Getting Your Bike Hours Up with a Good Tri Training Plan

When you are a triathlete one common issue can be building up your mileage enough in the cycling. That is why it helps to have a cycling coach, UK to help you design a tri training plan. The important thing to remember with this is that it needs to be built up consistently and steadily. Not too fast as that is often too hard to sustain and can cause injuries. Always remember too that along with a coach it is important to have consultations with a physician before you start any intense or long term program to make sure you are fit enough to continue. Here are some useful suggestions for you when getting your bike miles or hours up.

1) Take it slow

You are likely naturally competitive and want to keep pushing your limits as hard and fast as you can. But it is important to build up those miles slowly. You could injure yourself, your body is going to take a long time to recover and it is not sustainable. Add 25% to what you are doing then slowly increase that every couple of weeks.

2) Include time that allows you to adapt and recover

Give your body a chance to adapt to the longer rides. Reach the goal and spend a week there before you extend it again. Take the time it needs to recover, especially the first few times you stretch yourself when it will be feeling it the most. 

3) Every ride does not have to be hours long

You do not have to go out and cycle for 4 hours every session. You could have regular times for 2 of your sessions say, and then spend time building the third training session into something longer. Your goal being to be able to cycle for as long as the race you are training for.

4) Create a bike plan with an expert

A cycling coach UK, can help you plan your cycling training to suit your physical fitness level, expertise and goals. It makes sense to use their knowledge. But for a guide on a bike plan or tri training plan take a look at this;

• Let's say the goal in the race is to be able to do 3 hours but you are currently at 1 hour

• You should aim then to achieve the 3 hours at least a month before that race

• You ride three times a week. Choose one of those 1-hour sessions to build up and train

• Week 1 you will move it to 1 ½ hour-long, week 2 you will keep it there giving your body time to adjust. Week 3 you will move it up to 2 hours and keep it there for week 4. Week 5 you will move it to 2 ½ and keep it there for week 6. Week 7 you are at 3 hours. If at any time you feel your body needs more time to cope, go back down a half-hour the next week, then go back up again.

• Set an even pace. You should be able to have a conversation as you ride.

The key to an effective training plan is making it work for you. Adapt it to what your goals are, what you can handle and try to get some help from an expert cycling coach, UK. Good luck with your cycling and triathlon goals!