The IRONMAN triathlon is a challenge that tests both the body and the mind, combining swimming, cycling and running. This is not just a competition, but a way of life, where every workout is a step towards a big goal. To successfully complete an Ironman, you should begin your journey at least 6-12 months before the competition. This is not an easy task and requires self-discipline, determination and a lot of training.

Our MyFitness trainers are also hard at work preparing for Ironman 70.3. The water is still too cool for open water swimming, but you can get good mileage by running or cycling. In terms of mileage, the most extensive event in an Ironman is cycling. Participants will complete a 90-kilometer course in Estonia, which is one of the fastest Ironman cycling routes in the world. We asked our trainers how cycling training works and what advice they would give to those new to cycling training.

Bike gear is important

Our personal coach Kristjan Maasik, who was a team’s runner last year, will conquer the cycling track. Previously Kristjan mostly accumulated his kilometres on a mountain bike. To help him to move faster, our great partner Sportland provided Kristjan with a new bike. Now he’s conquering the cycling trails on the new Bottechia 8Avio Revolution / Shimano 105 Di2 road bike.

To be honest, I’ve never owned a road bike before, so training on this bike will be a lot of fun.

The first training sessions on the new bike have already been done, and Kristjan admits that it is extremely pleasant to ride. The bike’s extremely light frame and good ride quality allow it to reach significant speeds without much effort. Adapting to the new bike and riding position will take some time, but it’s a work in progress. The bike also came with all the fine accessories, like electric gear shifters and disc brakes so it is sure to perform well in the competition. “And the rider will too, I hope!” – says Kristjan.

Training, consistency and self-discipline

So far, Kristjan’s preparations are going according to plan. Kilometres have been accumulated regularly on the exercise bike, and the Interval 45 spinning workout under the guidance of MyFitness group trainer Martin Kõrv has been a great help. Kristjan has set himself a goal of completing the Ironman bike leg in less than three hours, which means he still has several months of hard training ahead of him.

At the moment, the main goal is to develop speed endurance in order to be able to ride at a given pace for a longer time. It is also necessary to do strength training so that the body can cope with staying in the riding position.

Cycling enthusiast and MyFitness personal trainer Indrek Viska is racking up the kilometres in the second team. We asked Indrek what he recommends for a new triathlete to successfully complete the bike leg of Ironman 70.3.

A cycling guide for the beginning triathlete

• Start cycling training as early as possible: Don’t wait until the last minute and start training before the race season starts.
• Do most of your training in the position you plan to race in: Practice your race position regularly to make it comfortable and effective for your body.
• During training, practice a high cadence (pedalling frequency), such as 105 rpm: high cadence helps reduce muscle fatigue and improve performance.
• If possible, practice on the competition route from time to time: This gives you the advantage of being familiar with the specifics of the route and the opportunity to better plan your strength and strategy.

Our trainers are thoroughly enjoying the preparation process and are already looking forward to getting on the track. If you also want to make your cycling training more enjoyable, Sportland stores have an excellent selection of cycling equipment.

See you on the track!