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TRIATHLON BIKE COACHING

GET FASTER ON THE BIKE.
WITHOUT RUINING YOUR RUN.

Specialist bike coaching for age-group triathletes. Bike-leg power, aero endurance, brick sessions, pacing, and fuelling — periodised around your run. Built on 1,400+ conversations with Dan Lorang, Prof. Stephen Seiler, and World Tour coaches.

Apply Now — 7-Day Free TrialHow the Bike Block Works

$195/month. 7-day free trial. Cancel anytime.

THE BIKE LEG IS WHERE AGE-GROUPERS LOSE TIME — AND RUINS THEIR RUN.

You are spending 50–60% of your race-day on the bike. It is the single biggest time saving in your triathlon — and the single biggest threat to your run. Yet most triathlon plans give the bike a third of the love, a generic threshold workout, and a long Sunday grind.

That is how age-groupers end up with a respectable bike split and a run that falls apart at 15km. You did not lose the race on the run — you lost it in the last 30 minutes of the bike, burning matches you needed later.

Triathlon-cycling coaching treats the bike as its own craft — with the run always watching.

WHY A BIKE-SPECIFIC TRIATHLON COACH?

  • ✓Bike training periodised with the run — not against it
  • ✓Race-day pacing built from your FTP and course profile
  • ✓Brick sessions that actually teach your legs the transition
  • ✓Aero position endurance as a trainable adaptation
  • ✓Fuelling strategy calibrated for race-day bike intensity
  • ✓Age-group nutrition, strength and recovery integrated

AGE-GROUP RESULTS THAT ACTUALLY MATTER

Not pro wattage numbers. Real age-group bike splits, negative-split runs, and first-time sub-5:30 and sub-10 performances.

+42w

Bike-leg FTP

70.3 age-grouper

First sub-5:30 in 3 seasons

-18min

Ironman bike split

Age-group AG50–54

Negative-split run for the first time

3 → 1

Category jump

Daniel Stone

Cycling block translated to tri

BIKE

HOW THE BIKE BLOCK WORKS

Every triathlon bike programme covers these five layers. Together they deliver a faster bike split — and a run that holds.

01

BIKE-SPECIFIC POWER

Age-group bike splits are won in Zone 2 and Zone 3, not at threshold. We build the sustainable aerobic power that lets you push watts over 90km or 180km — not just 20 minutes — so your race-pace feels easy.

02

AERO POSITION ENDURANCE

Holding position for 2+ hours is a training adaptation, not just a flexibility test. Periodised aero-specific work so you can stay low, stay fuelled, and produce power when your back and neck would normally quit.

03

BRICK & TRANSITION CRAFT

The real bike session ends with the first 5km of the run. Brick workouts are periodised into every block so you arrive at T2 with legs that remember how to run — not legs that are ruined.

04

RACE-DAY PACING

Most age-groupers blow the bike leg in the first 30 minutes. You get a specific wattage cap, heart-rate ceiling, and fuelling plan built around your FTP, course profile, and expected conditions.

05

PROTECT THE RUN

Every bike decision is measured against what it does to your run. Coaching that knows when to hold back on the bike, when to push, and exactly how much training load your legs can absorb before the run falls apart.

IS TRIATHLON BIKE COACHING RIGHT FOR YOU?

YES, IF YOU...

  • ✓Age-group triathletes targeting a 70.3 or Ironman in the next 6–18 months
  • ✓Returning triathletes who feel strong on the run but slow on the bike
  • ✓Cyclists transitioning into triathlon who need run-aware bike structure
  • ✓Time-crunched athletes with 8–12 hrs/week who need every bike session to count
  • ✓Tri club members whose club plan covers swim and run but treats the bike as filler
  • ✓Athletes over 40 who want bike gains without run-destroying intensity

NOT IF YOU...

  • ×First-time triathletes who need a full 3-discipline triathlon coach
  • ×Pro or elite long-course athletes (we coach age-groupers — the best pros have their own full-time coaches)
  • ×Athletes who want swim or run coaching — this is specifically bike-leg coaching

REAL ROADMAN MEMBERS. RESULTS THAT TRANSFER.

The same methodology that delivers sustainable bike power for our coaching members is what builds a protected, run-friendly bike leg for triathletes.

“I was an average sportive rider who had plateaued. Roadman custom built a plan to achieve my goals. I've gotten much more out of Roadman than I ever imagined.”

DAMIEN MALONEY

· Roadman member — FTP 205w → 295w

“This really works. I'm training so much less than last year, at lower intensities and not getting sick. FTHR up from 175 to 180, peak HR up to 193.”

BRIAN MORRISSEY

· Roadman member — 52yo, FTP +15%

“The expertise and personalised plan allowed me to utilise my past racing experience and gave me the adaptations needed for the changeover. If you're looking to unlock new potential, I couldn't recommend Anthony enough.”

AARON KEARNEY

· Roadman member — endurance crossover

PREFER CYCLING-ONLY COACHING?

If your focus is road racing, gran fondos, or sportives — not triathlon — our general cycling coaching covers the same five pillars without the triathlon-specific brick work.

CYCLING COACHINGIRELANDUNITED KINGDOMUNITED STATES

FROM THE BLOG

Deep dives into bike-leg training, pacing, and race preparation for triathletes.

THE BIKE LEG OF TRIATHLON: WHY MOST AGE-GROUPERS GET IT WRONG

IRONMAN BIKE TRAINING PLAN: 16-WEEK BUILD

70.3 BIKE TRAINING PLAN: 12 WEEKS TO A FASTER SPLIT

HOW TO PACE THE BIKE IN A HALF IRONMAN

BRICK WORKOUTS FOR IRONMAN: 10 SESSIONS THAT WORK

WHAT WATTAGE SHOULD YOU RIDE IN AN IRONMAN?

INDOOR CYCLING FOR TRIATHLETES: WINTER PLAN

AERO POSITION TRAINING FOR TRIATHLETES

COMMON QUESTIONS

DO I NEED A BIKE-SPECIFIC COACH FOR TRIATHLON?

If you already have a run coach or a balanced triathlon plan and the bike is your weak leg, yes. Most triathlon coaches treat the bike as a third of the plan. A bike-specific coach treats it as the 50–60% of your race-day time that it actually is. The bike is where age-group races are won and lost — it is the longest discipline, it determines how well you run, and it is the one most improvable with structured power-based training.

WHAT IS THE DIFFERENCE BETWEEN A CYCLING COACH AND A TRIATHLON COACH FOR THE BIKE LEG?

A triathlon coach periodises bike, swim, and run together. A cycling coach who understands triathlon periodises the bike with one goal: protecting your run. That means different intensity distribution, different brick structure, different long-ride fatigue management, and different fuelling. A pure cycling coach without triathlon context will often over-cook your legs. A pure triathlon coach without cycling depth will often under-cook your bike adaptation. We sit at the overlap.

HOW IS THIS DIFFERENT FROM TRAINERROAD OR AN AI TRAINING PLAN?

TrainerRoad and AI plans give you workouts. They cannot adjust for a bad swim session on Tuesday, a run you skipped because of a niggle, or the fact that your Sunday long ride is supposed to be a brick. Your coach sees your whole triathlon picture and adjusts your bike work weekly based on what is actually happening in your swim, run, life, and recovery.

CAN I GET COACHED JUST FOR THE BIKE IF I ALREADY HAVE A TRIATHLON COACH?

Yes — this is a common setup. Your triathlon coach owns the overall plan, race strategy, and swim/run programming. We own the bike build with a written handover so both coaches are working from the same calendar. Many of our athletes come to us exactly this way after their triathlon coach admits the bike is not their specialism.

HOW MUCH DOES TRIATHLON BIKE COACHING COST?

Coaching is $195 per month, same as our cycling coaching. It includes a personalised bike plan on TrainingPeaks, weekly coaching calls, nutrition and fuelling guidance, strength programming, and access to our private community. There is a 7-day free trial and you can cancel anytime.

DO YOU COACH FOR IRONMAN, 70.3, AND OLYMPIC DISTANCE?

Yes. The principles scale across distances, but the periodisation does not. A 16-week Ironman bike build is structurally different from a 12-week 70.3 build or an Olympic sharpen. Your plan is periodised around your specific race, course profile (flat vs climby), expected conditions, and your target bike split.

WHAT DATA DO I NEED TO BE COACHED?

A power meter is strongly recommended for triathlon bike work because pacing the bike leg is entirely wattage-based for everyone above beginner level. If you do not have one yet, we can start with heart rate and RPE and add power later. A bike computer (Garmin, Wahoo, etc.) that syncs to TrainingPeaks is essential — everything runs through there.

WILL YOU COACH MY STRENGTH TRAINING FOR TRIATHLON TOO?

Yes. Strength is one of the five pillars and is periodised with your bike and run load. Triathlon-specific strength is about resilience (avoiding late-race breakdown) and bike-specific force production — not bodybuilding. Sessions are 30–45 minutes, 2–3x per week, programmed to complement your sport sessions not fight them.

YOUR BIKE BLOCK STARTS HERE.

7-day free trial. Bike-specific coaching that treats the run as sacred. Personalised to your race, your schedule, your legs.

Apply Now
$195/month7-day free trialCancel anytime
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