1. Keep yourself as cool as possible. Overheating just makes your heart work harder and will slow you down. Sweating more does not burn more calories. Amount of power produced over time determines how much energy is burned, and the hotter you get, the harder it will be too keep putting out a certain power output. Making your body work harder to cool itself is generally only a good idea when heat tolerance is desired (which should be done sparingly and close to race day).
2. Do not go too hard. Most spin classes I have done tell you to go at a specific intensity based on RPE that is generally way too hard. Proper triathlon training consists of riding at Endurance, Tempo, and Threshold. There are times for VO2 max work as well, but with a particular interest in increasing threshold power. Anaerobic and Neuromuscular should be done sparingly. However, these top three zones are typically where spin classes will try to have you working at if you listen to them.
3. Do not go too easy. Riding in Recovery is only acceptable after a hard/long interval. If you are fit and only have a short amount of time doing intervals that switch between Tempo and Endurance could be too easy for a short workout that is only done a few times per week. Longer intervals (10-20’) at Sweet Spot (right between Tempo and Threshold zones) are highly recommended.
4. Do not stand up. The only reason to stand up in a triathlon is if you are not strong enough to climb seated or if you need to stretch your legs on a long race. Because of the latter, I do practice standing for a minute or so occasionally at Ironman watts, but that is the extent.
5. Avoid ultra low cadences. These sessions are typically too easy and not effective at building specific strength. If you’re goal is to simulate climbing, keep your cadence up!
6. Avoid too much ultra high cadence. These sessions can be great for improving muscle efficiency specific to cycling and increase your comfortable cadence range which can help find your optimal cadence. However, it is likely that for most a very minimal amount of this training is necessary.
7. Do train with the opposite sex if possible. For males, at least, RPE goes down for the same power output when females are present. Always trying to impress…
8. Do go to cycling specific spin class. The classes bike shops offer where you bring your own bike and trainer are typically great. They usually keep you in the proper training zones and you are able to train in your exact aero position with correct hip angle. Over time, this can make a difference in ensuring fitness gains are made in the correct areas, particularly if your hip changes when riding a spin bike or road bike. There are a few roadies out there with good TT fits who see a drastic difference in their TT position power.
9. Do go early and stay late. Extra riding time in Endurance zone is always a good thing. STAY out of recovery!
10. Make sure you feel good after. If you feel trashed, you went too hard (I.E. too high intensity/wrong training zones). You should feel good immediately after, however, if you went hard enough, you WILL feel it in your legs an hour or two after. If you trained in the proper zones and still feel trashed, then you likely either need recovery or to build more fitness in easier workouts first. You should not be sore. Rarely ever, in endurance training, should you be sore from any workout. There are a FEW exceptions, but not many.
Hope these help! And as always feedback is always appreciated.
