In this article, you'll find practical tips for greater efficiency on your triathlon bike, especially for beginners: From the correct sitting position and sensible training methods to optimizing your cadence. This way, you can get more out of every workout – without overtaxing yourself.

Why cycling training is so important in triathlon

Many beginners underestimate how different triathlon cycling training is from pure road cycling. In a triathlon, you usually ride alone against the clock – without a slipstream, but in an aerodynamic position. You also need to be able to run after cycling.
Efficiency on the bike means not only speed, but also:

• Allocate forces sensibly

• Pedal economically

• Protect the muscles you need for running

Riding position and bike fitting – the key to efficiency

One of the biggest mistakes triathlon beginners make is simply riding a triathlon bike without properly adjusting it to their body. Comfort = performance.

A professional bike fitting will help you find the perfect balance between aerodynamics and efficiency. Pay particular attention to:

• Saddle height and position: Too low = less power; too high = instability

• Trailer length: Too long leads to tension, too short costs aerodynamics

• Knee and hip angle: crucial for efficient pedaling and subsequent running performance

💡 Tip : Even a small bike fitting at an experienced triathlon shop can work wonders – especially for beginners.

Laying the foundation: Basic endurance

Even if the training seems boring at times, basic endurance is the foundation. And especially as a beginner, it's crucial to slowly accustom your body to longer periods of exertion.

How to build endurance:

• 2–3 cycling sessions per week

• 60–90 minutes at a moderate pace (GA1 range, about 60–70% of your maximum heart rate)

• Constant load as possible – i.e. flat routes or indoor trainers

🏁 Goal: You should be able to sit in the saddle for 2-3 hours at a time – without breaking down.

Optimize cadence – relax instead of push

Many beginners pedal too hard and too slowly, which quickly tires the leg muscles – and finishes you off during the subsequent run.

🌀 Optimal cadence: 85–95 revolutions per minute (RPM)

How do you train this?

• Use the cadence display on your bike computer or smart trainer

• High-frequency exercises (100–110 RPM for 1–2 minutes, then continue as normal)

• One-legged pedaling (e.g. on a roller): Helps to improve the rounded pedal stroke

Interval training – more performance, less time

Once you've built up a good base of endurance, you should focus on improving your strength and speed. Interval training is ideal for this—it makes you more efficient without having to ride for hours.

Beginner-friendly example (45 minutes total):

• 10 min. Roll up

• 4 × 5 minutes brisk exercise (target: 80–85% FTP or heart rate) with 3 minutes easy intervals

• 10 min. Roll out

🏋️ Advanced variations : transition intervals, sweet spot training, hill units

Coupling units: Combine wheel + running

In triathlons, the cycling is followed by the running – and this transition is brutal for many beginners. Combined training sessions help you practice the transition and make it efficient.

Here's how:

• After cycling , run for 10-15 minutes straight away

• 1x per week, especially in the last third of the preparation phase

• Focus: Activate your legs, don't pay attention to speed

Over time, your body will get used to the change – and your triathlon feeling will be much better!

Indoor vs. Outdoor – Which is better?

For beginners, training on a roller or smart trainer is often more efficient because:

• You can ride at a constant load

• There are no traffic lights, traffic or weather

• You can use targeted programs (e.g. with Zwift or TrainerRoad)

But: Outdoor rides are important for safety, cornering technique and the driving experience on longer distances.

🔁 Ideal: 1x roll (interval), 1x outside (basic), 1x coupling unit per week

Technique training: crucial even for beginners

Even if it doesn't sound spectacular, good driving technique saves energy and brings safety.
This includes:

• Practice cornering technique (especially unusual with aero handlebars!)

• Starting and braking

• Training food during the trip

• Keep your aero position stable in windy conditions

💡 Tip : Film yourself during a training session or ask someone to give you feedback on your posture.

Nutrition during cycling training

Training efficiently also means being well looked after.
Even for units of 60 minutes or more, you should:

• Drink a few sips every 15–20 minutes

• For sessions over 90 minutes: Consume carbohydrates (e.g. gel, bar, banana)

• Pay attention to recovery after training (protein + carbohydrates)

Consistency beats perfection

One of the most important tips at the end: Stay consistent, even if not every training session goes ideally.
You don't have to do everything perfectly—but you do it regularly. Progress comes from repetition, not heroics.

Set realistic goals like:

• 3 training sessions per week

• A structured 8-week plan

• A small test triathlon as a training goal

Conclusion: Efficiency begins in the head – and in the saddle

As a beginner in triathlon cycling training, you don't have to master everything at once. It's about improving step by step – and experiencing the joy of progress.
With the right sitting position, structured training and a little patience you will notice: The triathlon bike will become your friend