While triathlon is a combination of swim, bike and run, focusing on each sport individually can help you “raise the bar”.  One good way to do this is try your hand at bike racing.  Bike racing will help take your riding to a new level.  While solo intervals or even group training rides can make you work hard, there’s nothing like trying to hang in the pack or trying not to get dropped on a climb to get you motivated!  It will also improve your cornering and descending skills by enabling you to follow more experienced racers along with giving you more confidence on the bike.

First, here’s a little background info.  Bike racing in the US is governed by USA Cycling (www.usacycling.org).  It is run similarly to USA Triathlon, with races being sanctioned and participants are required to possess an annual or one-day license.  Races can also found at their website (www.usacycling.org/events/).  Races are broken out by age groups and categories.  Categories start at Cat. 5 (beginner), at which all one day licensees race, and go up to Cat. 1 (elite).  Age group categories are usually 10 years, starting at 30+ or 35+.  Be aware that if racing in your age group, all categories races together, so if a beginner, it’s best to stick with the Cat. 5 or 4/5 race, as it’s based on ability.

Before attempting bike races, make sure you already have experience riding in a group, and also, you will need to lose the aero bars and just have a normal drop bar on your bike.  Also, with any mass start event, remember to be as relaxed as possible within the group and not to make any sudden moves.  Everyone around you trusts you and you need to trust them.  A little confidence goes a long way!

Races come in all shapes in sizes, but obviously Time Trials and Road Races fit the bill more than Criteriums. 

Time Trials are just that, time trials, riding alone against the clock, as in a triathlon.  While similar to a tri, it can be refreshing to do a time trial as hard as you can, without the swim first and run after.  Approach a TT as you would a hard interval workout, allowing time for a proper warm-up, including a few short race pace efforts, and be sure to cool-down after.

Road races come in all shapes and sizes-flat, hilly, long or short.  Depending on your primary triathlon race distance-sprint, Oly, half IM (I would limit or eliminate bike racing if focusing on iron-distance events), try to find road races similar in time duration and terrain to your events.  For example, if Oly triathlon focused, using 2-3 hour road races will train you over the time of your event, while providing a serious boost to your bike fitness.  Remember, finding races that challenge your weaknesses (climbing, speed on flats, etc) will give you an extra kick in your training.

Criteriums are multi-lap races held on short (usually a mile or less) courses.  Crits can be fun and certainly emphasize bike handling and cornering but not for the faint at heart.  If confident of your skills, they can be a fun workout.  Just be aware of the added danger!

With any of the above events, if feeling up to it, brick runs can be added after a race.  Keep in mind that bike racing can by very intensive, so aim to enter events after your base is built and you are building to a peak or coming into your main part of your tri race season.   Remember to have fun and keep the rubber side down!

Bill Nehr

USA Cycling Expert Coach
USA Triathlon Certified Level I Coach
Bill is a two-time finisher of IM Wisconsin.