Want to ride faster this summer? Get off your tri bike for your early season training

As triathletes, we often get so hyper-focused on our time trial bikes and riding in the aero position that we forget how important it is to mix things up, especially in the early part of the season. While specificity is crucial as you get closer to your big race, the first few months of the year are the perfect time to get off your tri bike and explore some other cycling disciplines.

One of the best ways to do this is by getting out on a mountain bike or gravel bike. Spending time on these types of bikes not only allows you to work different muscle groups, but it also engages your core and balance in a way that’s simply not possible when you’re tucked into an aero position. Plus, riding on dirt and technical terrain forces you to be more engaged and aware, which can help sharpen your bike handling skills.

The variety you get from switching up your bike of choice also has mental benefits. Spending hours upon hours staring at the same position on your tri bike can get monotonous, which can lead to burnout. Mixing things up by hitting the trails or exploring new gravel roads keeps your rides fresh and exciting, helping you stay motivated and engaged throughout the early season.

Of course, as your big race starts to come into focus, you’ll want to spend more time on your tri bike to ensure you’re fully prepared for the demands of the bike leg. But even in the four to six weeks leading up to your event, it’s still a good idea to incorporate some cross-training on the bike. Not only will this help you avoid overuse injuries, but it can also boost your fitness in unexpected ways.

Should Your Next Bike Be a Gravel Bike?

For example, the strength and power you develop from riding off-road can translate to better performance on your tri bike. And the mental focus required for navigating technical terrain can help you stay calm and composed when the going gets tough on race day.

One thing to keep in mind, though, is that your body may need a bit more time to adapt to the demands of outdoor riding after spending the winter on the trainer. The varied terrain, changes in elevation and unpredictable weather conditions can all take a toll, especially if you’re used to the controlled environment of indoor training. 

When you first head out, you may find that your muscles fatigue more quickly, your bike handling feels a bit sloppy and your overall endurance takes a hit. This is completely normal – your body just needs some time to adjust to the new stresses and stimuli. Start slowly, focus on building your endurance gradually, and don’t be afraid to take rest days as needed. 

The dynamic nature of outdoor riding can also be a bit of a shock to the system. One moment you might be cruising along on a smooth, flat road, and the next you’re navigating a steep, twisting descent or powering up a punchy climb. This constant change in rhythm and effort can be taxing, both physically and mentally. 

To help your body and mind adapt, try to stay relaxed and focused when the terrain gets tricky. Keep your eyes ahead, your weight centered and your pedal stroke smooth. And don’t be afraid to dial back the intensity if you start to feel overwhelmed – it’s better to finish the ride feeling strong than to push too hard and end up bonking or crashing.

Why are triathletes flocking to gravel riding – and should you join them?

In terms of what to expect weather-wise as you head out on your early season rides, it really depends on where you live. In many parts of the country, spring can be quite unpredictable, with a mix of warm, sunny days and cold, rainy ones. Be prepared for anything by packing layers, fenders and even a spare jacket or two. And don’t be afraid to adjust your plans if the conditions are truly unrideable – it’s better to skip a workout than to push through and risk getting sick or injured.

So, as you look ahead to the coming months, don’t be afraid to step away from your tri bike and explore some new cycling adventures. Whether it’s ripping through the woods on a mountain bike or discovering the joys of gravel riding, mixing up your bike of choice can reinvigorate your training and help you approach your big race feeling fresh, focused and ready to crush it.

Angela Naeth is a professional triathlete, gravel cyclist and coach. She holds a Masters degree in Physical Therapy and Exercise Science, as well as a Bachelors degree in Health Science. Naeth has an extensive background in endurance sports and uses her expertise to help athletes of all levels reach their full potential. To learn more, visit her website at www.angelanaethcoaching.com.