Sports
Triathlon Cycling: Technique, Training, and Aero
Coach Alexandre Balmam explains how bike handling, flat-course testing, and attention to detail transform race-day performance.
Far beyond just generating power on the indoor trainer, triathlon cycling demands terrain awareness, bike handling, and smart gear choices. Coach Alexandre Balmam shares how to build a solid base and train efficiently to maximize speed on the road.
In triathlon, the bike leg accounts for the largest portion of race time and dictates the physical condition in which an athlete starts the run. However, many triathletes still approach cycling solely through raw power and indoor trainer sessions. In a conversation with Bruna Mahn on Stemma Performance, veteran coach Alexandre Balmam emphasized that cycling performance hinges on a refined balance between outdoor bike-handling skills, consistent training, and strategic equipment choices.
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The road teaches what the trainer cannot
While the indoor trainer is a valuable tool for dialing in effort zones and refining cadence, true bike handling only develops out on the road. According to Balmam, athletes who ride exclusively indoors often struggle on technical courses with tight corners, steep climbs, and fast descents. He cites the classic example of pro triathlete Lionel Sanders, who had to take his training outdoors and even onto gravel to sharpen his bike-handling skills.
Knowing precisely when to shift, how to modulate the front brake smoothly without locking up, and maintaining pedaling rhythm across rolling terrain saves vital energy on race day. For beginners or those looking to improve their handling, the recommendation is to gradually tackle winding routes and hills, building confidence and reflexes rather than relying solely on cycling computer metrics.
Structuring workouts and FTP testing
In his coaching methodology, Balmam underscores the importance of a well-executed base phase early in the season, focusing on steady endurance and volume. When it comes to assessing intensity zones, terrain choice makes all the difference: the coach prefers conducting FTP tests on flat roads rather than long climbs.
Practical experience has shown that many athletes sustain high power numbers on climbs—where the incline forces continuous muscle recruitment—yet fail to replicate those figures on the flats, which make up the vast majority of triathlon courses. Balmam also stresses that self-awareness and perceived exertion must go hand in hand with power meter data, ensuring competitors can manage their pacing even if electronics fail during a race.
Beginner routines and stepping up distances
For those starting out with aspirations of finishing an Ironman 70.3 or full-distance race, weekly scheduling must remain realistic. Balmam suggests a baseline of three sessions per week for each of the three disciplines, adjusting overall volume according to each athlete's background.
The coach also emphasizes the developmental value of shorter events, such as Sprint and Olympic distance triathlons. Rushing straight into long-course racing elevates stress and bypasses crucial lessons in pacing and transition dynamics. If an athlete faces strict time constraints or a history of injury, prioritizing strength training is essential, even if it replaces a specific ride or run session.
Aerodynamics, mechanics, and marginal gains
Advances in bikes and components have delivered significant speed gains, but Balmam notes that technology must be applied with intention and understanding. Mastering basic bike mechanics—such as packing, assembling, and making minor adjustments—transforms an athlete's relationship with their gear and prevents costly race-day mishaps.
Marginal gains in aerodynamics and rolling resistance do not always require massive financial investments. Accessible factors like proper-fitting apparel, optimized bottle placement, an aerodynamic helmet tailored to the rider's position, and dialed-in tire pressures yield substantial watt savings. The key lies in weighing the cost-to-benefit ratio of each detail to maximize real-world efficiency.
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