Why you need to incorporate indoor cycling for endurance training before doing an iron man triathlon

- ICI staff

Preparing for an Ironman triathlon is a daunting task, requiring a tremendous amount of physical and mental preparation. One of the key components of any Ironman training plan is endurance training, which includes cardio workouts like running and cycling. You do need to train both as both are elements in the event. But also, both running and cycling are excellent ways to improve endurance, however, when it comes to endurance training before an Ironman triathlon, cycling (and especially indoor cycling) has several advantages over running (although again, you are going to need to do both). Ironman is not something you can just wing.

• Lower Impact on Joints. Running is a high-impact exercise that can take a toll on your joints, especially if you’re doing it regularly as part of your Ironman training. Cycling, on the other hand, is a low-impact exercise that is much gentler on your joints. This means you can cycle for longer periods of time without the risk of injury, allowing you to build up your endurance gradually without putting too much stress on your body. The more you train, the more punishment your joints will take, and so you’ll need to build your training plan around injury risk mitigation.
  
• More Efficient at Burning Fat Cycling is a more efficient way of burning fat than running. This is because cycling is a lower-intensity exercise that allows you to burn fat at a higher percentage of your maximum heart rate. This means that you can cycle for longer periods of time and still burn fat efficiently, which is crucial when it comes to Ironman training — you’ll want to optimise your power:weight ratio from both sides of the equation.
• Easier to Control Intensity. One of the challenges of endurance training is controlling your intensity. With running, it’s easy to get carried away and run too hard, which can lead to exhaustion and injury. With indoor cycling, however, you can easily control your intensity by adjusting your gear and cadence. This makes it easier to maintain a steady pace and build up your endurance over time. Riding in the studio means you can determine how long you ride, how hard you ride and you can ride to a tailored plan to optimise your training.
  
• More Time Efficient. Cycling is a more time-efficient exercise than running. This is because indoor cycling allows you to optimise the time you spend training which maximises the benefits in the time you have available. You can therefore get the same endurance-building benefits from cycling in less time than you would from running.

So, cycling (and especially indoor cycling) has several advantages over running when it comes to endurance training before an Ironman triathlon. It is a low-impact exercise that is more sustainable and better for building endurance. Cycling is also more efficient at burning fat, easier to control intensity, and more time-efficient. If you’re looking to improve your endurance for an Ironman triathlon, consider using cycling in your training plan to build your endurance, burn fat and improve your power:weight ratio, and protect your joints while you train. Don’t forget, you must train for each element of the event — and train for the transitions too.