As triathletes, we often get comfortable riding indoors on our smart trainers and avoid riding outdoors. Although riding indoors has many positives, such as being more time-efficient and safer than riding on busy roads, there are many reasons why triathletes should ride outdoors fairly frequently in training. Here are five reasons to ride outside.
Triathlons occur outdoors (duh), so you need to become comfortable riding outdoors
This is obvious, but riding outdoors in training is essential to be comfortable riding outdoors on race day. From developing confidence riding around other cyclists (at the legal draft distance) to steadily grabbing your behind-the-saddle water bottles, riding outdoors in training will enhance your ability to ride tactically and safely on race day. Being nervous on the bike is a recipe for disaster, so get comfortable riding outdoors in training.
You will learn how to shift gears well and lower your VI
One of the most significant errors I see inexperienced cyclists make is not using their gearing to its full potential. Shifting often while riding outdoors will enable you to apply steady power more efficiently, leading to faster bike splits on race day. It is common for top riders to shift gears every few seconds on technical terrain. In contrast, poorer riders will linger in one gear for too long, wasting energy at inefficient cadences. The more your ride outdoors, the more comfortable and automatic correct shifting becomes.
A key metric to analyze when assessing riding efficiency is Variability Index (VI), which represents the ratio between Normalized Power and Average Power. The higher the VI, the more variable (inefficient) a rider’s power output was. The only way to improve VI is to learn how to exert power over undulating terrain efficiently. And the only way to accomplish this is to ride outdoors in training!
You will become a better bike handler
Triathletes are notorious for not handling their bikes well, which is sad. Yes, you won’t be drafting an inch behind a competitor’s wheel during an Ironman or 70.3. And it’s true you probably won’t be responding to complicated road race tactics like group breakaways and finishing sprints. But you will descend hills, corner sharp turns, grab bottles from aid stations, and more. Knowing how to handle your bike well will enable you to flow through these obstacles with grace, stability, and speed.
You will develop outdoor-specific riding strength and endurance
Riding outdoors feels different than riding indoors. Vibrations from the road will uniquely fatigue muscles. Your center of gravity slightly differs when hurling through space at 20-30+ mph, so you’ll probably sit farther forward in the saddle. Your neck muscles must also work harder outdoors since they’ll have to support a clunky aero helmet. Riding outdoors in training prepares your muscles for these unique challenges on race day.
There is no ERG mode or thermostat on race day. It’s up to you to modulate power in all conditions
Athletes I coach know my distaste for using ERG mode during key workouts. Especially as a race approaches, I advocate for athletes to modulate power themselves. Knowing what race pace feels like outdoors while navigating hills, and turns, and dealing with less-than-ideal weather, is essential to a fast bike split. You need to train to meet the unique demands of race day. This means being in complete and confident control of your bike and effort in all outdoor conditions.
You can’t rely on your smart trainer in your air-conditioned pain(less) cave to get you through a race. It’s up to you. So do the work outside now and be ready to crush it on race day!
Conrad Goeringer is an Ironman Certified Coach based out of Nashville, TN. He is the founder of Working Triathlete and author of the book The Working Triathlete. His passion is helping athletes of all levels and with all schedules achieve their endurance goals. Reach out to learn more about Working Triathlete coaching packages and for a free consultation with a WT coach.