Cycling usually takes up the longest segment of a triathlon and is particularly well-suited for building fitness and endurance. This is because the
body is not subjected to as much stress as it is when running. Nevertheless, there is more to it than that, and the following hurdles must be overcome:

• The riding position: comfortable and secure
• A consistent pedal stroke
• Mastering longer, uphill sections
• Assessing your own performance and pace
• Ensuring safety in road traffic

Once the basic requirements are met, you can start your training. It is advisable to focus on your pace and learn to ride at a steady speed. This will allow you to complete longer training sessions right away and improve your endurance.

A simple rule of thumb: you should still be able to hold a conversation in short sentences during moderate training rides.

Combining different forms of training also leads to success. This creates variety and enables a comprehensive workout. Such a
session could then include:

• Easy base ride of 45 – 90 minutes at a relaxed pace
• Short intervals: 3 minutes of brisk riding / 3 minutes at a moderate pace (repeated 6 times)
• Riding technique training – this includes braking, cornering, starting, and shifting gears
• Longer rides – slowly increase the distance and ensure you have sufficient supplies
  

Supplies should actually be included directly in your training. You should ensure adequate fluid intake and the consumption of easily digestible carbohydrates.