Coming off a recovery week, your legs should feel fresher and ready to tackle a new challenge. Cycling is often where big gains are made in a triathlon, yet it’s also easy to fall into a “comfort pace.” By introducing hill repeats and interval sessions, you force your body to adapt to higher demands, which translates directly into improved race performance.
The Hill Repeat Advantage
Hill repeats are an old-school tactic that remain among the most effective ways to build raw power. When you ride uphill, you engage more muscle fibers (especially in your quads and glutes) than you do on flat roads. Your heart and lungs also work harder, meaning you gain cardiovascular benefits. Plus, they’re incredibly straightforward: find a moderately challenging incline, power up it at a steady, tough effort, then spin easy back down. Rinse and repeat. Keep your torso relaxed, elbows bent, and core engaged. That helps minimise wasted motion and keeps your pedal stroke smooth.
Intervals for Speed & Stamina
Intervals are the other half of this week’s big focus. Whether you do them on a stationary trainer or a quiet stretch of road, the idea is the same: go hard (harder than your usual race pace) for a set amount of time (like 1–3 minutes), then recover briefly. Repeat several times. This puts your aerobic and anaerobic systems under stress, which leads to better stamina, higher lactate threshold, and eventually, increased speed. If you’ve got a power meter, target specific wattage zones; if not, go by feel or heart rate to ensure you’re hitting the right intensity.
Form & Technique
Even seasoned riders can get sloppy when they’re suffering up a climb or gutting out an interval. Focus on a circular pedal stroke instead of stomping down on the pedals. Keep your shoulders and arms relaxed (death-gripping the bars wastes energy). If the road is steep, consider shifting your weight slightly forward and staying seated to really activate the glutes. For intervals on flatter terrain, maintain a controlled cadence – don’t let it spike or drop too wildly.
Recovery & Mental Game
Yes, this is Build Week 1, but don’t neglect recovery routines. Foam roll, stretch, and do light spins on your off-days. Cycling strength work can be taxing on both muscles and mind, so take mini mental breaks too. Visualise powering up that next climb or holding your target wattage in your intervals. If you can see it in your head, you’re more likely to hit it in reality.
Bringing It to Race Day
Triathlon bike courses vary – some have rolling hills, others are pancake-flat. But the strength you gain from tackling climbs and hitting intense intervals will pay off in either scenario. When race day comes, you’ll have that extra gear in your legs, whether you’re overtaking someone on a slight incline or hammering a flat stretch.
So, saddle up, embrace the burn, and remember: those hill repeats and intervals might not be fun in the moment, but they’ll make you a stronger, faster rider when the real test comes.
