Triathlon has produced some of the fittest human bodies in the history of sport. Whether it’s a sprint or long distance event, any athlete working their way up the rankings has to put thousands of hours into their training, recovery, nutrition and in the last ten years, a huge outlay of cash to buy aero gains.
So, on the subject of marginal gains and aero kit, you’d be forgiven for losing sight of the bigger picture. But what if we were to tell you that some of the biggest advancements in speed can be made without extra turbo sessions, time in the pool or laps of the track?
In this article, let’s go back to basics and spill the secrets of how the best in the world eke out those extra few per cent.
Get muddy
Mountain biking throws you into the deep end. Tight trails, loose surfaces and split-second decisions. It forces you to read terrain, shift weight and handle your bike with pinpoint accuracy. You’ll build much better bike handling that you would just turning your legs over on the road. Not to mention explosive power and the confidence to tackle anything under your tyres. For triathletes facing technical sections, sketchy descents, or rough weather, MTB skills help you stay smooth, fast, and in control when others are backing off.
Ride crits
Want to level up your handling? Hit a few crits. Crit racing forces you to adapt fast, tight corners, constant accelerations and bar-to-bar chaos sharpen your reflexes like nothing else. This type of riding is very difficult to replicate when training. All of that translates perfectly to twisty street circuits in triathlons, where staying smooth through turns and carrying speed can make or break your bike split. Crits teach you to ride smart, stay alert and squeeze every second out of technical courses. Worth every penny of the entry fee.
Hit the boards
No gears and no brakes. Just you, your bike and the wooden boards. Riding the track hones your pedalling efficiency, teaches you to hold a rock-solid line at high speed and sharpens your spatial awareness in a tight pack. You’ll learn to stay smooth and controlled even when your heart rate’s maxed out. For triathletes, being competent on the track will give you a huge confidence boost to stay calm and steady when the pace surges, especially on fast, flat courses where consistency counts.
Ride gravel
Off-season? Time to ditch the road bike and grab a gravel rig. Gravel bikes blur the line between road and off-road, giving you a fresh challenge and priceless experience on loose, unpredictable surfaces.
They open up new routes and sharpen your skills—like picking smart lines, reacting fast and staying cool over bumps and chaos. Come race day, especially on rough roads or in wild weather, that extra grit pays off.
Chain gang
Group rides and chain gangs teach you how to ride smart, not just hard. You’ll learn how to hold a tight wheel, read the flow of the group and conserve energy while still riding fast. It’s all about efficiency, sitting in and pulling through smoothly without ‘kicking through’ .For triathletes, this builds discipline, awareness and the ability to hold a steady pace under pressure. The key skills you want to improve when riding chain gang are to avoid power surging and avoid having to touch your brakes. Much of your speed can be adjusted by your positioning on the wheels. The more you can glide, the more energy you can save…
